Swimming · Sprint
BROKEN 100
4 × 25 all-out, 10–20 s between
WHAT IT TRAINS
100 race speed and the ability to hold it through the back half.
WHO IT'S FOR
Sprinters and competitive swimmers.
HOW TO DO IT
- 01Warm up 500 with a few fast 25s.
- 024 × 25 all-out with 10–20 seconds' rest. Add up the times.
- 03Swim 200 easy, then repeat 2–3 times.
- 04Cool down 200.
SCALED VERSION
4 × 25 with 30 seconds' rest.
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
Broken 100
4 × 25 all-out, 10–20 s between · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/broken-100
WARMUP500 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN25 mTarget: Swim instruction: All OutFREESTYLE
all out
REST15 sec rest
ACTIVE200 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN25 mTarget: Swim instruction: All OutFREESTYLE
all out
REST15 sec rest
ACTIVE200 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN25 mTarget: Swim instruction: All OutFREESTYLE
all out
REST15 sec rest
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
easy
RELATED WORKOUTS
- SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
40 min - SwimmingRace-specificDifficulty 4 of 5 — Very hard
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
40 minInspired by Brent Rushall - SwimmingSprintDifficulty 3 of 5 — Hard
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
45 minInspired by Alexander Popov
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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