With the 4th of July approaching quickly on Friday, we go old school swimming workout for this week.  The 4th and New Year’s are traditional days for a lot of club swimming teams in the States.  These events which also happen to mark the first 6-month periods of a given year lend themselves to big training days.  And by big, we mean 10k big, usually marked by 100×100.  So in celebration of these traditional days, and a #WeBelieve USMNT clash against the Belgians, we go the classic 100×100.  Enjoy!

USA-Belgium

The Traditional: 100 x 100

— warmup:

– (1) 20×100 @ 10″ RI (Rest Interval) as 4x[5×100]

1: free

2: 50 drill – 50 free

3: 50 k – 50 free

4: 50 backstroke – 50 free

5: free as 75 steady – 25 build

– (2) 12 x 100 as 4x[3×100] @ 10″ RI

1: 25 Right Arm – 25 Left Arm – 50 free swim

2: 50 fists – 50 free

3: free swim as 50 steady – 50 build

– (3) 15 x 100 as 3x[5×100] @ 15″ RI

1: 25 fast kick switch- 75 free swim  (kick switch = 9 kicks on side with one hand out in front, the other at the side; after 9 kicks, take a stroke and switch sides)

2: 50 fast kick switch – 50 free

3: 75 fast kick switch – 25 free

4: 100 fast kick switch

5: 100 easy free

– (4) 30 x 100 as 3x[10 x 100]

Round 1: Fins

Round 2: Paddles-only

Round 3: Swim

1-2: @ 10″ RI, steady

3: @ 5″ RI, race effort

4-5: @ 10″ RI, steady

6-7: @ 5″ RI, race effort

8-9: @ 10″ RI, steady

10: FAST!!! @ 30″ RI

– (5) 16 x 100 as 4x[4 x 100]

Rounds 1 & 3: with fins

Rounds 2 & 4: no equipment

1: 50 breathe every 3rd stroke – 50 build to fast @ 10″ RI

2: 50 breathe every 5th stroke – 50 build to fast @ 10″ RI

3: 50 breathe every 7th stroke – 50 build to fast @ 10″ RI

4: Easy @ 20″ RI

– (6) 6×100 Race Effort @ 5″ RI

– (7) 1×100 warm down

Total: 10,000 meters or yards