100 x 100s on the Minute: A Distance Swimmer’s Crucible Distance swimmers pride themselves on tackling the toughest workouts, and 100 x 100 yards on a 1:00 interval is a prime example. This workout is a true test of endurance and mental toughness. I don't know an American distance swimmer worth his salt who hasn't faced this challenge head-on. I remember doing this workout while training with the Mission Viejo Nadadores under Coach Bill Rose as we prepared for the 2003 World Championships in Barcelona, Spain. Although this workout has been around since the 1970s, I still recall the lump in my throat when Coach Rose announced it after our warmup. In total, this workout takes 1 hour and 40 minutes to complete, and totals 10k yards. The goal is to swim each 100-yard segment under a minute, leaving only a few seconds of rest time before starting the next one. This type of interval training builds incredible endurance and mental toughness. I did this workout a handful of times during my swimming days, and it always felt like a double-edged sword. The faster you go, the more rest you get—but push too hard, and you’ll tire out quickly. Striking the right balance between rest and speed is crucial. If you go too fast early on, you might struggle to keep up later. Conversely, if you start too easy, you won’t truly test yourself as intended. Out of all the challenging workouts I’ve done, this one stands out as one of the most mentally and physically demanding—especially when it's sprung on you with no warning at 5:20 am! 🇺🇸 🏊♂️
I can’t quite remember my best times on this set…. Curious to hear if other guys remember theirs? Erik Vendt, OLY Peter Vanderkaay
Connor Jaeger - what’d you have to throw down to break my AR?! 🇺🇸🇺🇸🇺🇸
Mine was 20x50 LC Breastroke on :45
That's just insanity.
It's been a while since someone brought up this test set...thank you for bringing up "great" memories! 🙃 (Chris Pope - Should we give it a go this summer? I'm kidding. Really, kinda.) Fwiw, this was the test set to walk onto the water polo team at CAL back in my day. As much as it's a physical test, it's also a test of mental fortitude...especially if you're doing it on your own, or the last one making the interval. To anyone that's finished it, with a group or solo, I commend you thoroughly.
Larsen Jensen Amazing share! Similarly in rowing, the most powerful training sessions I have seen are X x 500m @ age-adjusted world best time pace. A caveat being that 2 consecutive misses of the target and the session is done. The repetitions of the (work/stroke) to the end goal was phenomenal, but the intrinsic motivation to advance the quality and repetitions automated a winning mindset and absolute quality control. Artisans of craft....leave no chance...
I got anxiety just thinking about it, thx.
At least when they spring it on you 5:20AM means that you haven't had time to dwell on it too much and ruin your day.
As a water polo player, this is my worst nightmare.
🇺🇸 Olympian 🥈🥉 ⇀ 🇺🇸 Navy SEAL 🪖 ⇀ Founder @ Harpoon VC
1moRobert Hackett Brian Goodell OLY - you guys pretty much invented this workout right? 🇺🇸🇺🇸🇺🇸