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SwimSprint

Broken 100

4 × 25 all-out, 10–20 s between

Time
≈30 min
Hard
≈5:16
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

25 m pool. Warm up 500 easy. 4 × (25 freestyle all out, 15 s rest). 200 easy. 4 × (25 freestyle all out, 15 s rest). 200 easy. 4 × (25 freestyle all out, 15 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

10 steps

25 m pool

Warm upFreestyle

500 mEasyZ2
4×25 m

RepFreestyle

25 mAll outZ5

Rest

15 secZ1

SwimFreestyle

200 mEasyZ2
4×25 m

RepFreestyle

25 mAll outZ5

Rest

15 secZ1

SwimFreestyle

200 mEasyZ2
4×25 m

RepFreestyle

25 mAll outZ5

Rest

15 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

4 × 25 with 30 seconds' rest.

Build the scaled version in Forge

About this session

What it trains

100 race speed and the ability to hold it through the back half.

Who it's for

Sprinters and competitive swimmers.

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.