Skip to content
FIT FILE FORGE
Get started

SwimDistance

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 under the steps.
Time
≈1h07
Hard
≈33:31
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Elite · scaled option below
Inspired by
Grant Hackett

What we typed

25 m pool. Warm up 600 easy. 10 × (100 freestyle moderate, heart rate about 30 below max; on 1:40). 10 × (100 freestyle hard, about 20 below max; on 1:40). 10 × (100 freestyle very hard, about 10 below max; on 1:40). Note: elite send-off, scale to yours. 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

8 steps

25 m pool

Warm upFreestyle

600 mEasyZ2
10×100 m

RepFreestyle

heart rate about 30 below max

100 mModerateZ3

Send-off

on 1:40Z1
10×100 m

RepFreestyle

about 20 below max

100 mHardZ4

Send-off

on 1:40Z1
10×100 m

RepFreestyle

about 10 below max

100 mVery hardZ5

Send-off

on 1:40Z1

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

3 × 5 × 100 with 15–20 seconds' rest.

Build the scaled version in Forge

About this session

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.

What it trains

Aerobic power and pace control across three intensity bands.

Who it's for

Strong club and distance swimmers.

Sources 1
  1. A Mid-Season Distance Workout with Grant Hackett — YourSwimLog, 2016

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

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.