100 m Max Effort Freestyle Test
A 1600 m test session with a single 100 m all-out freestyle swim from a push start that measures your top speed over a short distance.
- Duration
- 39 minestimated
- Distance
- 1,600 m
- Effort
- 41
- Level
- Intermediate
- Focus zone
- Anaerobic
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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upTempo Build each 50 to fast | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | Warm-upAnaerobic Fast 25, relaxed stroke | 25 m | 108-115% CSS pace |
| 5.2 | Rest | 30 s | |
| 6 | RecoveryRecovery Easy swim | 200 m | 75-85% CSS pace |
| 7 | Rest | 2 min | |
| 8 | IntervalAnaerobic 100 m max effort, push start | 100 m | 110-125% CSS pace |
| 9 | RecoveryRecovery Easy swim, loosen up | 200 m | 75-85% CSS pace |
| 10 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
A 100 m all-out swim measures speed rather than endurance. Compared with your CSS, it shows how much faster you can go when you need to, which matters for race starts, passing in open water and short pool races. It is also a simple benchmark for anyone training for 100 m events.
Warm up thoroughly with drills, building 50s and four fast 25s, then swim easy and rest for two minutes. Swim the 100 m from a push start, fast from the first stroke but controlled enough to keep the stroke together on the last 25. Record the time and, if you can, the 50 m split.
The gap between your 100 m time and your CSS pace is a rough guide. A large gap points to aerobic fitness as the main area to improve, a small gap to speed. Repeat the test every six to eight weeks.
Tips
- Make sure you are fully warmed up, a cold sprint is slow and hard on the shoulders.
- Breathe every two strokes on the second half if every three feels too restrictive.
- Use a dive start only if you will compare future tests with a dive as well.
Good forPoolMasters swimmingSprint triathlon
Season phaseBuildPeakAny time