100 DAYS OF SPEED

200 Workouts. 100 Days. 20 Test Sets. One Complete Season Plan for 50 & 100m Swimmers.

100 Days of Speed is a complete 100-day training system built specifically for swimmers who race the 50 and 100 meters.

You get 200 structured workouts, with separate programming designed around the different demands of the 50 and 100. This isn’t a collection of random sprint sets. It’s a progressive season plan that tells you what to do each day, how the training develops, when to test, and how to build toward your fastest racing at the end of the cycle.

The philosophy is simple: build speed through speed.

Who is this for?

This program is for competitive swimmers and coaches who want to make speed the priority.

It’s designed for 50 and 100 swimmers who need to improve acceleration, maximum velocity, power, race-specific endurance and the skills that determine sprint performance.

Whether you’re a swimmer following the program, a coach looking for a complete sprint season, or a program wanting to create a dedicated sprint group, 

100 Days of Speed gives you the framework.

This isn’t a traditional high-volume program with some sprinting added at the end. The 50 and 100 are treated as their own events, with training built around what actually happens when you race them.

What do I get?

You get 100 days and 200 workouts covering the entire training cycle.

The program develops pure speed, acceleration, resisted and assisted swimming, speed strength, speed power, explosiveness, race skills, starts, underwaters, breakouts, turns, finishes, stroke rate, speed endurance and race-specific conditioning.

You’ll also get benchmark test sets throughout the 100 days so you can measure whether the training is actually working.

We’re not just training hard. We’re measuring speed.

Test. Train. Retest.

What results can I expect?

The goal is straightforward:

Swim faster when it matters.

Over the 100 days, the program is designed to help you develop a higher top speed, more explosive starts and breakouts, greater power in the water, better ability to hold speed under fatigue and a clearer understanding of your race.

For 50 swimmers, the emphasis is on explosive force, acceleration and maximum velocity.

For 100 swimmers, we build that same speed while developing the ability to carry it through the entire race.

The benchmark sets give you objective feedback along the way. You’ll know whether your 15m, 25m, 50m and race-specific speed is moving in the right direction.

Why should you trust this program?

Because this isn’t theory.

I’m Brett Hawke — a two-time Olympian and three-time Olympic coach — and I’ve spent decades studying, coaching and experimenting with sprint swimming at the highest level.

This 100-day system comes directly from the methods I’ve developed through Sprint Revolution and applied with world-class sprinters.

The same approach was used during the 100-day build into the 2026 Enhanced Games, where athletes produced 19 personal-best performances from 40 swims, including Kristian Gkolomeev’s 20.81 50m freestyle.

I’ve taken what we learned working with elite sprinters and organized it into a system that coaches and swimmers can actually follow.

Is this the right plan for me?

If you’re a 50 or 100 swimmer and you want speed to become the foundation of your training, yes.

If you want a clearly structured season instead of guessing what to do each day, this is for you.

If you want to test your speed, identify weaknesses and train those weaknesses with purpose, this is for you.

And if you’re willing to prioritize quality, intent, recovery and precision instead of simply measuring success by how many meters you swim, this program was built for you.

100 DAYS OF SPEED

100 Days. 200 Workouts. Complete Test Sets. One Goal: Race Faster.