Swimming · Distance
GRANT HACKETT 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
A mid-season Grant Hackett workout from coach Denis Cotterell has 30 × 100 free on 1:40: ten at max heart rate minus 30, ten at minus 20, ten at minus 10. We carry it as effort levels; the 1:40 send-off is elite — scale it to yours.
Sources
- A Mid-Season Distance Workout with Grant Hackett — YourSwimLog, 2016
WHAT IT TRAINS
Aerobic power and pace control across three intensity bands.
WHO IT'S FOR
Strong club and distance swimmers.
HOW TO DO IT
- 01Warm up 600.
- 0210 × 100 at a moderate effort (heart rate about 30 below max).
- 0310 × 100 hard (about 20 below max). 10 × 100 very hard (about 10 below max).
- 04All on the same send-off. Cool down 200.
SCALED VERSION
3 × 5 × 100 with 15–20 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
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard · Inspired by Grant Hackett. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/hackett-30x100
WARMUP600 mTarget: Swim instruction: EasyFREESTYLE
easy
MAIN100 mTarget: Swim instruction: ModerateFREESTYLE
heart rate about 30 below max
RESTSend-off every 100s
on 1:40
MAIN100 mTarget: Swim instruction: HardFREESTYLE
about 20 below max
RESTSend-off every 100s
on 1:40
MAIN100 mTarget: Swim instruction: Very HardFREESTYLE
about 10 below max
RESTSend-off every 100s
on 1:40
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
easy
RELATED WORKOUTS
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Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
50 minInspired by Jon Urbanchek - SwimmingDistanceDifficulty 4 of 5 — Very hard
Eddie Reese 20 × 100
20 × 100 free on 1:00
50 minInspired by Eddie Reese
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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