Swimming · Test
10 × 100 BEST AVERAGE
10 × 100 as fast as you can hold, 15–20 s rest
WHAT IT TRAINS
Repeatable speed — the classic swim benchmark.
WHO IT'S FOR
Every level. Track your average over the season.
HOW TO DO IT
- 01Warm up 400–600.
- 0210 × 100 freestyle at the fastest pace you can hold for all ten, 15–20 seconds' rest.
- 03Cool down 200 easy.
SCALED VERSION
6 × 100 or 10 × 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
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/10x100-best-average
WARMUP500 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN100 mTarget: Swim instruction: Very HardFREESTYLE
very hard; best average you can hold for all ten
REST20 sec rest
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
easy
RELATED WORKOUTS
- SwimmingDistanceDifficulty 4 of 5 — Very hard
Eddie Reese 20 × 100
20 × 100 free on 1:00
50 minInspired by Eddie Reese - SwimmingDistanceDifficulty 4 of 5 — Very hard
Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
50 minInspired by Jon Urbanchek - SwimmingDistanceDifficulty 5 of 5 — Elite
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
1 h 10Inspired by Grant HackettElite · scaled version inside
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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