Coach Ryan’s Sets to Train for the 100 Free

These will help improve your speed and endurance for the 100 free! There are many possible variations from these sets.

#1 – Main Set “Pain Set”
10 x 100 ALL OUT on 3:00
if that’s too painful, the 5th and 9th reps can be easy recovery

#2 – Broken Swims
50 – 50
25 – 50 – 25
50 – 25 – 25
25 – 25 – 25 – 25
etcetera
You’re essentially breaking up the 100 into smaller segments. Rest 10 seconds at each designated break point in the 100. Aim for your goal time or faster – after subtracting the rests.

#3 – 100+25
? x 125
Each 125 should be 100 all out, 10 to 15 seconds rest, and then 25 holding your speed.

#4 – 25s and 50s, Version 1
3 x 25 on :20
50 all out on 1:00
(repeat for multiple rounds)

#5 – 25s and 50s, Version 2
4 rounds:
5 x 25 on :30, work on front-end speed
2 x 50 all out on 1:30, work on closing speed

#6 – Breath Control Pull Set
500 pull
for each 100: normal breathing for the first 75. on the last 25, decrease from 5 breaths (during 1st 100) to 1 breath (in the last 100)

#7 – Breath Control 50s
3 rounds (no break in between):
4 x 50
#1. 7 breaths
#2. 6 breaths
#3. 5 breaths
#4. 4 breaths
or go lower if you can..

#8 – Kick 50s
12 x 50 kick on 1:00 (or more..) all out, best average

#9 – Kick 25s
16 x 25 fast kick, work on underwaters

get ’em!