Home > Swim

Swim faster: Progressive 100s

Wanna swim faster? Then swim faster!

If you wanna swim faster, you have to train faster. Doing workouts at high-intensities have benefits, as well as sessions that target a variety of paces.

Related: Wanna swim faster? Then swim faster!

If you are just starting out your season and swim training then you can keep it shorter. For example, aim for a minimum of 9 x 100 in the main set. If you are doing a longer workout, then just add more rounds to the main set. This is also a great set for race week.


  • 600 choice swim


  • 6 x 50 kick (with or without fins) – 10 seconds rest (descend 1-3 and 4-6 so that number 3 and 6 are fast)


  • 12 x 50 ¬†freestyle swim (odd are half fast, half easy; even numbers are easy) – 10 seconds rest
  • 100 easy

Main Set

  • 15 x 100 freestyle swim descending 1-3 (this means that #3, 6, 9, 12, & 15 are fast)*
  • 3 x 200 pull (or paddles only- no buoy) working on your stroke with 15 seconds rest

Cool down

  • 300 easy

Total (add or subtract as needed): 4,000m

*The main set is descending 100s in sets of 3 (the third one is always fast)! Pick an interval where you get about 10 seconds to rest on your easy 100 and then you will get more rest as you go faster. If you are planning on shortening this workout, I suggest a minimum of 9 x 100, but you can do as many as you want.