10 x 100 m Steady Aerobic Swim
A 1800 m session of ten steady 100 m freestyle repeats with 20 seconds rest that builds aerobic fitness and a sense for even pacing.
- Duration
- 44 minestimated
- Distance
- 1,800 m
- Effort
- 44
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady, even times | 100 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | RecoveryRecovery Choice of stroke, easy | 50 m | 75-85% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Ten 100s with short rest is a classic aerobic set because it gives you the volume of a long swim with frequent small breaks to reset your form. Each 100 is short enough to stay tidy and long enough to settle into a rhythm.
Aim for the same time on every repeat. Check the clock as you touch, rest 20 seconds and go again. If your times get slower toward the end, start the next session a couple of seconds slower per 100. Even times at a comfortable effort are a better sign of fitness than a fast first half followed by a fade.
The set suits beginners who can already swim 100 m freestyle without stopping, and it works well for fitness swimmers who want a structured session they can repeat every week. Swim 8 x 100 if 10 is too many, or 12 when it starts to feel easy.
Tips
- Use the pool clock or your watch to check each 100 as you touch the wall.
- Keep the effort conversational, you should be able to speak a short sentence at the wall.
- Keep the rest the same even when you feel good.
Good forPoolGeneral fitnessWeight loss
Season phaseBaseAny time