Swimming · Distance
THE 100 × 100 CHALLENGE
100 × 100 on a fixed interval — 10,000 total
WHAT IT TRAINS
Endurance, pacing and mental toughness. A once-a-year challenge, often done as a team.
WHO IT'S FOR
Fit swimmers who choose an honest send-off. Pick one you could hold for 30+ in normal training.
HOW TO DO IT
- 01Warm up 300 easy (or count the first ten as warm-up).
- 02Swim 100 × 100 freestyle on a fixed send-off — 1:30 in the version here; pick yours so you get 5–15 seconds' rest.
- 03Eat and drink every 20. Mix strokes if your shoulders need it.
SCALED VERSION
50 × 100 (5,000), or 100 × 50.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/100x100-challenge
WARMUP300 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN100 mTarget: Swim instruction: ModerateFREESTYLE
fuel every 20
RESTSend-off every 90s
MAIN100 mTarget: Swim instruction: ModerateFREESTYLE
fuel every 20
RESTSend-off every 90s
RELATED WORKOUTS
- SwimmingDistanceDifficulty 4 of 5 — Very hard
Eddie Reese 20 × 100
20 × 100 free on 1:00
50 minInspired by Eddie Reese - SwimmingDistanceDifficulty 5 of 5 — Elite
Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
1 h 10Inspired by Michael Phelps and Bob BowmanElite · scaled version inside
NOT HERE? DESCRIBE IT.
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