Workout Plans
Suitable for club swimmers, masters swimmers, and triathletes, or anyone who is looking for training session ideas and wants to maintain their fitness all year round.
| Levels | Freestyle test set to find your level * | Distance per workout |
| 1 | 6 x 100 m/yd on 2’15 (constant pace between 2’00 and 2’05) | 2000 m/yd |
| 2 | 6 x 100 m/yd on 2’00 (constant pace between 1’50 and 1’55) | 2500 m/yd |
| 3 | 8 x 100 m/yd on 1’55 (constant pace between 1’45 and 1’50) | 2800 m/yd |
| 4 | 8 x 100 m/yd on 1’50 (constant pace between 1’40 and 1’45) | 3000 m/yd |
| 5 | 8 x 100 m/yd on 1’45 (constant pace between 1’35 and 1’40) | 3200 m/yd |
| 6 | 8 x 100 m/yd on 1’40 (constant pace between 1’30 and 1’35) | 3500 m/yd |
| 7 | 10 x 100 m/yd on 1’35 (constant pace between 1’25 and 1’30) | 3800 m/yd |
| 8 | 10 x 100 m/yd on 1’30 (constant pace between 1’20 and 1’25) | 4000 m/yd |
| 9 | 10 x 100 m/yd on 1’25 (constant pace between 1’15 and 1’20) | 4200 m/yd |
| 10 | 10 x 100 m/yd on 1’20 (constant pace between 1’10 and 1’15) | 4500 m/yd |
* Test set description:
- E.g. Level 4: Ability to swim 8 repetitions of 100 meters or yards starting each repetition every 1 minute and 50 seconds.
- The average swimming pace should be between 1 minute 40 seconds and 1 minute 45 seconds.
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Digital – 12 months
$99.00 Select options This product has multiple variants. The options may be chosen on the product page
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Waterproof Training Planner – 12 months
$149.00 Select options This product has multiple variants. The options may be chosen on the product page
More about the workouts:
- The workouts include a full introduction to the programme to guide you through getting the best out of it, showing you how to develop your pace judgement, as well as a comprehensive workout terminology section.
- All main sets and pull sets on this plan are on send-off intervals.
- This means you focus on when you start each repetition, not on the amount of rest in between.
- The ratio between constant pace and rest is the foundation for developing your endurance. The ideal ratio is best accomplished by swimming intervals. This ensures consistency and accountability of swimming pace and rest.
- Training with intervals is far more beneficial for developing your endurance than doing repetitions based on how much rest you want to get after each swim.
- The plan provides three swim workouts a week over 12 months. Its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.
