Masters sessions

Saturday 24 November workout

11/10/2018

Group A: (33 m. pool)

Warm-up:
  400 Freestyle
400 as 2 x (66 kick choice / 66 Stroke / 66 Free)

Pre set:
12 x 66 on 1'15 as 4 x (Fly / Free + Back / Free + Breast / Free)

  Swim / Pull set:
600 Free Pull / Paddles on 9'00 as:
   2 x (100 easy hypoxic / 100 steady / 100 solid)

6 x 100 on 1'40 as:
odds: 33 Stroke / 66 Free
Evens: Free built

400 Free Pull / Paddles negative split on 6'00

6 x 66 Free descend 1 - 3 & 4 - 6 on 1'05

200 Free Pull / Paddles easy on 3'00

6 x 33 Free on 45" as alternate easy / fast

Total: 4000 m.

Group B: (33 m. pool)

  Warm-up:
400 Freestyle
400 as (66 kick choice / 66 Stroke / 66 Free)

  Swim / Pull set:
  600 Free Pull / Paddles on 12'00 as:
   2 x (100 easy hypoxic / 100 steady / 100 solid)

6 x 100 on 2'10 as:
odds: 33 Stroke / 66 Free
Evens: Free built

  400 Free Pull / Paddles negative split on 8'00

6 x 66 Free descend 1 - 3 & 4 - 6 on 1'20

  200 Free Pull / Paddles easy on 4'00

6 x 33 Free on 50" as alternate easy / fast

Total: 3000 m.

Thursday 22 November workout

11/10/2018

Group A: (50 m. pool)
Warm-up:
1000 as 4 x (200 Free + 50 Back)
4 x 150 Free as (50 drill + 50 catch-up + 50 built) - R:10"
Swim set:
3 x (4 x 50 Free on 50" + 100 easy choice on 2'00)
Set #1: 50's = 25 fast / 25 easy
Set #2: 50's = 25 easy / 25 fast
Set #3: 50's = descend 1 - 4

Pull / Paddles set:
3 x 500 Free descend 1 - 3 on 7'30 as:
1st: Pull only, 2nd: Paddles only, 3rd: Pull + Paddles

Total: 4000 m.

Group B: (33 m. pool)
Warm-up:
600 as 3 x (133 Free + 66 Back)
4 x 100 Free as (33 drill + 33 catch-up + 33 built) - R:10" Swim set:
3 x (3 x 66 Free on 1'25" + 66 easy choice on 1'30)
Set #1: 66's = 33 fast / 33 easy
Set #2: 66's = 33 easy / 33 fast
Set #3: 66's = descend 1 - 3

Pull / Paddles set:
3 x 400 Free descend 1 - 3 on 8'00 as:
1st: Pull only, 2nd: Paddles only, 3rd: Pull + Paddles

Total: 4000 m.

Tuesday 20 November workout

11/10/2018

Group A: (25 m. pool)
Warm-up:
  200 Freestyle swim
300 as 3 x (50 Stroke / 50 Free)
200 as Free as 2 x (50 drill / 50 swim)
6 x 50 Free on 50" descend 1 - 3 & 4 - 6

  Main set:
6 x 100 Free solid on 1'30
300 Free easy on 4'45
12 x 50 Free solid on 50"
300 Free easy on 4'45
16 x 25 as 4 (1 Stroke / 3 Free) on 25"

  Pull / Paddles set:
4 x 200 Free descend 1 - 4 on 3'00

Total: 4000 m.

Group B: (33 m. pool)
Warm-up:
200 Freestyle swim
200 as 3 x (33 Stroke / 33 Free)
200 as Free as 3 x (33 drill / 33 swim)
6 x 33 Free on 45" descend 1 - 3 & 4 - 6

  Main set:
4 x 100 Free solid on 2'00
200 Free easy on 4'15
6 x 66 Free solid on 1'20
200 Free easy on 4'15
6 x 33 as 4 (1 Stroke / 3 Free) on 50"

  Pull / Paddles set:
4 x 200 Free descend 1 - 4 on 4'00

Total: 3000 m.

Saturday 17 November workout

11/3/2018

Group A: (33 m. pool)
  Warm-up:
400 Free + 300 as (33 Back / 33 Free) + 200 Free as (33 drill /
  33 swim D.P.S.) + 100 choice as (33 kick + 33 swim + 33 kick)

Pre set:
3 x (33 choice fast on 40" + 66 Free steady on 1'05 + 100 Free
easy on 1'35)

  Main set:
66 Free Pull on 1'00
10 x 33 as 2 Fly / 2 Free / 2 Back / 2 Free / 2 Breast (odds are
kick on 50" and evens are swim on 40")
133 Free Pull on 2'00
8 x 33 I.M. order on 40"
200 Free Pull on 3'00
6 x 33 Free as 2 easy / 2 steady / 2 solid on 35" (hold stroke
  counts throughout the set)
266 Free Pull / Paddles on 4'00
4 x 33 as alternate Free easy / Stroke solid on 40"
333 Free Pull / Paddles on 5'00
2 x 33 Free fast on 1'00

Total: 3600 m.

Group B: (33 m. pool)
  Warm-up:
400 Free + 300 as (33 Back / 33 Free) + 200 Free as (33 drill /
  33 swim D.P.S.) + 100 choice as (33 kick + 33 swim + 33 kick)

  Main set:
  66 Free Pull on 1'30
  10 x 33 as 2 Fly / 2 Free / 2 Back / 2 Free / 2 Breast (odds are
kick on 1'10 and evens are swim 1'00
  133 Free Pull on 2'45
  8 x 33 I.M. order (Fly - Back - Breast - Free) on 55"
  200 Free Pull on 4'00
  6 x 33 Free as 2 easy / 2 steady / 2 solid on 45" (hold stroke
  counts throughout the set)
  266 Free Pull / Paddles on 5'30
  4 x 33 as alternate Free easy / Free solid on 50"
  333 Free Pull / Paddles on 7'00
  2 x 33 Free fast on 1'00

Total: 3000 m.

Thursday 15 November workout

11/3/2018

Group A: (50 m. pool)
Warm-up:
2 x 300 (R:10") as:
#1: 50 Free + 50 Back + 100 Free + 100 Back
#2: Freestyle as 2 x (50 kick + 50 drill + 50 swim)

6 x 50 Free on 50" as:
Odds: Build
Evens: 25 fast / 25 easy

Set #1:
4 x 300 Freestyle descending 1 - 4 on 4'30

Set #2: "4 rounds of the following:"
250 Free Pull / Paddles on 3'45
3 x 50 Free swim descending 1 - 3 on 55"
1 x 50 choice easy on 1'15

Total: 3900 m.

Group B: (33 m. pool)
  Warm-up:
  2 x 300 (R:10") as:
#1: 100 Back + 100 Breast + 100 Free
#2: Freestyle as 2 x (66 kick + 66 drill + 66 swim)

  Set #1:
5 x 200 Freestyle descending as 2 easy / 2 steady / 2 solid
  on 4'00

  Set #2: "4 rounds of the following:"
200 Free Pull / Paddles on 4'00
3 x 66 Free swim descending 1 - 3 on 1'20
1 x 66 choice easy (R:30")

Total: 3000 m.

Tuesday 13 November workout

11/3/2018

Group A: (25 m. pool)
Warm-up:
4 x 150 (R:10") as:
#1: Freestyle swim
#2: 3 x (25 Back / 25 Free)
#3: 3 x (25 Free drill / 25 Free swim)
#4: 50 Fly / 50 Back / 50 Breast as (25 kick / 25 swim)

Set #1:
4 x (150 Free steady on 2'15 + 100 I.M. D.P.S. on 1'45 + 2 x 25
choice fast on 45")
Set #2:
3 x (200 Free steady on 2'50 + 150 Free steady-solid on 2'15 +
100 Free solid on 1'35 + 50 Free hard on 1'20)

Pull / Paddles set:
4 x 125 Free descend 1 - 4 on 1'50

Total: 3800 m.

Group B: (33 m. pool)
Warm-up:
4 x 133 (R:10") as:
#1: Freestyle swim
#2: 2 x (33 Back / 33 Free)
#3: 2 x (33 Free drill / 33 Free swim)
#4: 66 Back / 66 Breast as (33 kick / 33 swim)

  Main set: "Intervals increase as intensities increase"

4 x (100 Free steady on 2'00 + 66 Free solid on 1'30 + 2 x 33
  choice fast on 1'00)

2 x (200 Free steady on 4'00 + 133 Free steady-solid on 3'00 +
100 Free solid on 2'15 + 66 Free hard on 2'00)

  Pull / Paddles set:
4 x 133 Free descend 1 - 4 on 2'45

Total: 3000 m.

Saturday 10 November workout

10/28/2018

Group A: (33 m. pool)
Warm-up:
400 Free
400 as 33 Back / 33 Free

Set #1:
6 x 200 as:
Odds: 133 I.M. D.P.S. on 2'20 + 66 Kick choice on 1'30
Evens: 133 Free built on 2'10 + 66 Kick choice on 1'30

Set #2: "All Freestyle" (1000 m. Pull / 666 m. Swim)
Pull: steady on 1'30 base, Swim: steady-solid on 35"
333 Pull on 5'00
2 x 33 Swim on 35"
266 Pull on 4'00
4 x 33 Swim on 35"
200 Pull on 3'00
6 x 33 Swim on 35"
133 Pull on 2'00
8 x 33 Swim on 35"
66 Pull on 1'00

Warm down: 133 easy

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
300 Free
300 as 33 Free drill / 33 Free

Pre Set:
6 x 100 as:
Odds: 66 Kick choice on 2'00 + 33 Free swim on 45"
Evens: 33 Back / 33 Breast / 33 Free on 2'30

  Set #2: "All Freestyle" (1000 m. Pull / 666 m. Swim)
  Pull: steady on 2'00 base, Swim: steady-solid on 45"
333 Pull on 6'40
2 x 33 Swim on 45"
266 Pull on 5'20
4 x 33 Swim on 45"
200 Pull on 4'00
6 x 33 Swim on 45"
133 Pull on 2'40
8 x 33 Swim on 45"
66 Pull on 1'20

Warm down: 133 easy

Total: 3000 m.

Thursday 8 November workout

10/28/2018

Group A: (50 m. pool)
Warm-up:
200 Free swim (R:10")
4 x 50 Free drill (R:10")
200 Free swim (R:10")
4 x 50 Stroke (R:10")

Main set:
6 x 150 Free swim on 2'15 as 100 steady / 50 solid
600 Free Pull / Paddles (steady pace)
6 x 150 Free swim on 2'15 as 50 solid / 100 steady
600 Free Pull / Paddles (negative split)

Warm down: 100 easy

Total: 3900 m.

Group B: (33 m. pool)
Warm-up:
200 Free swim (R:10")
3 x 66 Free drill (R:10")
3 x 66 Stroke (R:10")

Main set:
6 x 100 Free swim on 2'00 as 100 steady / 50 solid
600 Free Pull / Paddles (steady pace)
6 x 100 Free swim on 2'00 as 50 solid / 100 steady
600 Free Pull / Paddles (negative split)

Total: 3000 m.

Tuesday 6 November workout

10/27/2018

Group A: (25 m. pool)
Warm-up:
300 as 4 x (50 Free + 25 Stroke)
300 Freestyle as 4 x (25 kick + 25 drill + 25 swim)
4 x 125 I.M. on 2'15 as:
1st = 25 Fly + 25 Back + 25 Breast + 50 Free
2nd = 25 Fly + 25 Back + 50 Breast + 25 Free
3rd = 25 Fly + 50 Back + 25 Breast + 25 Free
4th = 50 Fly + 25 Back + 25 Breast + 25 Free

Main set:
3 x 300 Free descending 1 - 3 on 4'15
50 easy choice on 1'00
3 x 200 Free on 3'00 as:
1st = 50 solid / 150 steady
2nd = 100 solid / 100 steady
3rd = 150 solid / 50 steady
50 easy choice on 1'00
3 x 100 Free solid on 1'45
50 easy choice on 1'00
3 x 50 Free fast on 1'00

Pull set:
6 x 100 Free on 1'30 as 2 easy / 2 steady / 2 solid

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
300 as 3 x (66 Free + 33 Stroke)
300 Freestyle as 3 x (33 kick + 33 drill + 33 swim)
3 x 133 (R:10") as:
1st = 33 Back + 33 Breast + 66 Free
2nd = 33 Back + 66 Breast + 33 Free
3rd = 66 Back + 33 Breast + 33 Free

  Main set:
3 x 200 Free descending 1 - 3 on 4'15
66 easy choice
3 x 133 Free on 2'45 as:
1st = 33 solid / 100 steady
2nd = 66 solid / 66 steady
3rd = 100 solid / 33 easy
66 easy choice
3 x 100 Free solid on 2'00
33 easy choice
3 x 66 Free fast on 1'30

  Pull set:
4 x 100 Free on 2'00 as 2 steady / 2 solid

Total: 3066 m.

Saturday 3 November workout

10/20/2018

Group A: (33 m. pool)
Warm-up:
400 Free (R:10")
400 as 4 x (33 Back / 33 Free drill / 33 Free swim)
6 x 33 Kick (choice) on 45"

Main set:
6 x 66 Fr as 2 easy on 1'10 / 2 steady on 1'05 / 2 solid on 1'00

6 x 100 Free on 1'35 as:
1 - 3: Do the first and last 15 m. fast
4 - 6: 33 fast / 33 easy

6 x 66 D.P.S. on 1'15 as:
1,4: 33 Fly / 33 Back
2,5: 33 Back / 33 Breast
3,6: 33 Breast / 33 Free

6 x 100 as alt. Free on 1'30 and I.M. (No Free) on 1'50

Pull / Paddles:
6 x 133 Free descend 1 - 3 & 4 - 6 on 2'00

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
400 Free (R:10")
400 as 4 x (33 Back / 33 Free drill / 33 Free swim)
6 x 33 Kick (choice) on 1'00

  Main set:
6 x 100 Free on 2'05 as:
1 - 3: Do the first and last 15 m. fast
4 - 6: 33 fast / 33 easy

6 x 100 as alt. 100 Free on 2'00 and 100 as (33 Back / 33
Breast / 33 Free) on 2'30

  Pull / Paddles:
6 x 133 Free descend 1 - 3 & 4 - 6 on 2'45

Total: 3000 m.

Thursday 1 November workout

10/20/2018

Group A: (50 m. pool)
Warm-up:
300 Free (R: 10")
3 x 100 as 50 Back + 50 Breast (R:10")
6 x 50 Free as 2 x (50 Kick / 50 Drill / 50 Swim)

Main set:
500 Free Pull / Paddles easy on 7'30
2 x 250 Free as 1 steady / 1 solid on 3'45
4 x 50 Free or Stroke as 25 fast / 25 easy on 1'00

400 Free Pull / Paddles steady on 6'00
2 x 200 Free as 1 steady / 1 solid on 3'00
4 x 50 Free or Stroke on 1'00

300 Free Pull / Paddles solid on 4'30
2 x 150 Free as 1 steady / 1 solid on 2'15
4 x 50 Free as alt. solid / fast on 1'00

Total: 3900 m.

Group B: (33 m. pool)
Warm-up:
300 Free (R: 10")
3 x 100 as 50 Back + 33 Breast (R:10")

Main set:
400 Free Pull only easy on 8'00
2 x 200 Free as 1 steady / 1 solid on 4'00
6 x 66 Free as 33 fast / 33 easy on 1'30

200 Free Pull only steady on 4'00
2 x 100 Free as 1 steady / 1 solid on 2'00
3 x 66 Free as 33 easy / 33 fast on 1'30

Pull / Paddles:
600 Free steady

Total: 3000 m.

Tuesday 30 October workout

10/20/2018

Group A: (25 m. pool)
  Warm-up:
  200 as 2 x (75 Free + 25 Back)
200 as 2 x (50 Free + 50 Back)
200 Free as 2 x (50 drill + 50 swim D.P.S.)
200 as 2 x 100 I.M.
200 Free as 2 x (50 kick + 50 swim)

  Main set:
3 x 200 Free Pull / Paddles descend 1 - 3 on 3'00
6 x 100 Free swim on 1'25 then 30" rest after the 6th
6 x 25 Fast as alt. Stroke and Free on 45"

2 x 200 Free Pull / Paddles descend 1 - 2 on 3'00
4 x 100 Free swim on 1'20 then 30" rest after the 4th
4 x 25 Fast on 45" (Stroke or Freestyle)

200 Free Pull only easy on 3'00
2 x 100 Free on 1'15 then 30" rest after the 2nd
2 x 25 Fast (choice) on 45"

Warm down: 100 choice

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
  200 as 2 x (66 Free + 33 Breast)
200 as 2 x (66 Back + 33 Breast)
200 Free as 2 x (66 drill + 33 swim D.P.S.)

  Main set:
3 x 200 Free Pull / Paddles descend 1 - 3 on 4'00
6 x 100 Free swim on 2'00 then 30" rest after the 6th
6 x 33 Fast as alt. Stroke and Free on 1'00

2 x 200 Free Pull / Paddles descend 1 - 2 on 4'00
4 x 100 Free swim on 1'55 then 30" rest after the 4th
4 x 33 Fast on 1'00 (Stroke or Freestyle)

Total: 2933 m.

Saturday 27 October workout

10/13/2018

Group A: (33 m. pool)
  Warm-up:
8 x 133 (R: 10") as
#1,5: Freestyle
#2,6: 33 Back / 33 Free / 33 Breast / 33 Free
#3,7: 66 Free drill / 66 Free catch-up
#4,8: 2 x (33 kick choice / 33 swim choice)

  Main set: 3 rounds of the following
400 Free pull on 6'00
4 x 100 Free swim
6 x 33
Description of each set:
400's are descending 1 - 3
Set #1: 100's are steady on 1'30
  33's: Alternate Free easy & Stroke solid on 40"
Set #2: 100's are solid on 1'35
  33's are kick on 45"
Set #3: 100's are fast on 1'40
33's are Free swim descend 3, 4 - 6 on 45"

Total: 4066 m.

Group B: (33 m. pool)
  Warm-up:
4 x 200 (R: 10") as
#1: Freestyle
#2: 66 Back / 33 Free / 66 Breast / 33 Free
#3: 100 Free drill / 100 Free catch-up
#4: 3 x (33 kick choice / 33 swim choice)

  Main set: 2 rounds of the following
400 Free pull on 7"30 or 8'00
4 x 100 Free swim
6 x 33
  Description of each set:
Set #1: 100's are steady on 2'00
33's: Alternate Free easy & Stroke solid on 50"
Set #3: 100's are fast on 2'30
  33's are Free swim descend 1 - 3, 4 - 6 on 50"

Total: 2800 m.

Thursday 25 October workout

10/13/2018

Group A: (50 m. pool)
  Warm-up:
  300 Free (R:10")
6 x 50 as alternate Back / Free (R:10")
200 Free hypoxic 5 (R:10")
4 x 50 Free drill (R:10")
100 Free D.P.S. (R: 10")
2 x 50 Fr as 1 solid / 1 fast on 55"

600 Free Pull as 4 x (50 easy hypoxic / 50 steady / 50 solid)

  Main set:
12 x 100 Fr swim as 4 rounds of (1 easy on 1'35 / 1 steady on 1'30 / 1 solid on 1'25)

  Pull / Paddles set:
3 x 200 Free descend 1 - 3 on 3'00

Total: 3600 m.

Group B: (33 m. pool)
  Warm-up:
200 Free (R:10")
3 x 66 as alternate Back / Breast (R:10")
200 Free hypoxic 5 (R:10")
3 x 66 Free drill (R:10")

400 Free Pull only (steady pace)

  Main set:
12 x 100 Fr swim as 4 rounds of (1 easy on 2'05 / 1 steady on 2'00 / 1 solid on 1'55)

  Pull / Paddles set:
3 x 200 Free descend 1 - 3 on '00

Total: 3000 m.

Tuesday 23 October workout

10/13/2018

Group A: (25 m. pool)
Warm-up:
250 Free
2 x 125 Free as (25 kick + 50 drill + 50 swim D.P.S.)
4 x 150 as 2 x (25 stroke + 50 Free)
Odds: Stroke: Fly and Back within the 150
Evens: Stroke: Back and Breast within the 150

Main set: "all Freestyle"
4 x (50 + 100 + 150 + 200)
Set # 1: 50 is fast on 1', other distances are easy on 1'30 base
Set # 2: 100 is fast on 2', other distances easy on 1'30 base
Set # 3: 150 is fast on 2'30, other distances easy on 1'30 base
Set # 4: 200 is fast, other distances are easy on 1'30 base

Pull / Paddles:
3 x 200 Free descend 1 - 3 on 3'00

Total: 3700 m.

Group B: (33 m. pool)
  Warm-up:
200 Free
2 x 133 Free as (33 kick + 66 drill + 33 swim D.P.S.)
2 x 100 as 2 x (66 stroke + 33 Free)

  Main set: "all Freestyle" - Fast paces have lots of rest
4 x (33 + 66 + 100 + 133)
Set # 1: 33 is fast on 1', other distances are easy on 2' base
  (2 minute base per 100 m.)
Set # 2: 66 is fast on 1'45', other distances easy on 2' base
Set # 3: 100 is fast on 2'30, other distances easy on 2' base
Set # 4: 133 is fast, other distances are easy on 2' base

  Pull / Paddles:
10 x 100 Free steady on 2'00

Total: 3000 m.

Workout Terminology & Definition

Open Water - Pool workouts tips & drills

Oriental Bay swim distances

Paces per 100m :
Easy: CSS + 10 sec.
Steady: CSS + 5 seconds
Solid: CSS
Hard: CSS – 5 seconds

You will find a brief CSS description in the workout terminology. For more details, please contact me: ben@aquazone.co.nz

33m to 25 m intervals conversions

Thorndon pool intervals conversions 100 m

Find below a few tips on how to use the pace clock

How to use a pace clock

Archives

November 2018
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July 2018

by Benoit Lavigne