The Power of 10x100s

6 Ways to Use This Classic Set for Maximum Gains

Hey there! I hope you guys had a great week, if today is still Sunday for you. If you are already on Monday, I hope your week started well.

If you've been swimming for a while, you've likely encountered the famous "10x100" set. It’s one of the most iconic workouts in the sport, not because it’s easy, but because of its adaptability.

It can be as boring or as exciting as you want to. Seriously.

My style is definitely not on the “swim 10x100 FR and bother me in 15 minutes”. I use the set a lot, but always with a specific outcome in mind.

Are we working to improve sprinting? endurance? Maybe we are working on improving our lactate threshold?

No matter what your goal is, you can adapt this set to help you.

Depending on how you structure the send off, intensity, stroke count, rest, or even technique focus, the same 1000-yard (or meter) set can challenge sprinters, long-distance athletes, and even triathletes in completely different ways.

In this article, I’ll break down six effective variations of 10x100 Freestyle to help you tailor this classic set to your own goals.

How to use it?

Feel free to replace any other 1000(ish) yards/meters set of any given daily workout (link) for one of these variations.

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Useful Links to keep bookmarked (Click on them):

All articles
160 Macrocycle for Intermediate/Advanced Swimmers
Strength and Mobility Cross-Training Plan (Home and Gym)
Beginning Swimming Program
New to the Sport Triathlon Plan (16 weeks)

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But first… Why is the 10x100 such a good set?

The beauty of 10x100 is that it's long enough to generate real training adaptations, yet short enough to stay manageable.

You can finish this set in 15 to 30 minutes, depending on swimming level, pace and rest, and its repetitive structure allows for tight control over technique, pacing, and conditioning.

That’s why elite coaches, Masters programs, and Olympic teams use it in some shape or form year-round.

Now let’s dig into the six variations—each with a different training focus.