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SwimTest

10 × 100 Best Average

10 × 100 as fast as you can hold, 15–20 s rest

Time
≈35 min
Hard
≈17:33
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

25 m pool. Warm up 500 easy. 10 × (100 freestyle very hard, best average you can hold for all ten; 20 s rest). Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

25 m pool

Warm upFreestyle

500 mEasyZ2
10×100 m

RepFreestyle

Best average you can hold for all ten

100 mVery hardZ5

Rest

20 secZ1

Cool downFreestyle

200 mEasyZ2

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.

Scaled version

6 × 100 or 10 × 50.

Build the scaled version in Forge

About this session

What it trains

Repeatable speed — the classic swim benchmark.

Who it's for

Every level. Track your average over the season.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.