Masters sessions

Sessions ideas

1/27/2019

Group A: (33 m. pool)
  Warm-up:
200 Freestyle
8 x 66 (R:5") as:
#1,5: Kick choice / #2,6: Free swim D.P.S. max
#3,7: Free drill / #4,8: Free swim hypoxic
6 x 66 on 1'15 as:
#1,4: 33 Fly / 33 Free
#2,5: 33 Back / 33 Free
#3,6: 33 Breast / 33 Free

  Main set:
400 Free easy on 6'15
3 x 133 Free descend 1 - 3 on 2'00
300 Free easy on 4'45
3 x 100 Free descend 1 - 3 on 1'30
200 Free easy on 3'15
3 x 66 Free descend 1 - 3 on 1'05
100 Free easy on 1'45
3 x 33 Choice descend 1 - 3 on 35"

  Pull / Paddles Freestyle set: "2 rounds"
200 steady on 3'00
133 solid on 2'00
66 hard on 1'15

Warm down: 66 Choice

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
200 Freestyle
8 x 66 (R:5") as:
#1,5: Kick choice / #2,6: Free swim D.P.S. max
#3,7: Free drill / #4,8: Free swim hypoxic

  Main set:
400 Free easy on 8'15
3 x 133 Free descend 1 - 3 on 2'45
300 Free easy on 6'15
3 x 100 Free descend 1 - 3 on 2'05
200 Free easy on 4'15
3 x 66 Free descend 1 - 3 on 1'25
100 Free easy on 2'15
3 x 33 Choice descend 1 - 3 on 45"

  Pull / Paddles Freestyle set:
200 steady on 4'00
133 solid on 2'45
66 hard on 1'30

  Warm down: 66 Choice

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (50 m. pool)
  Warm-up:
4 x 100 as 50 Free / 50 Back (R:10")

  Main set:
1 x 300 Free swim easy hypoxic (R:20")
3 x 100 Free as 25 kick / 50 drill / 25 swim (R:10")
2 x 300 Free swim as 1 easy / 1 steady on 4'30
2 x 100 as 25 Stroke / 75 Free on 1'40
3 x 300 Free swim descend 1 - 3 on 4'30
1 x 100 Choice easy on 2'00
4 x 300 Free Pull / Paddles descend 1 - 4 on 4'30

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
6 x 100 as 66 Free / 33 Back (R:10")

  Main set:
  1 x 300 Free swim easy hypoxic (R:20")
3 x 100 Free as 33 kick / 33 drill / 33 swim (R:10")
  2 x 300 Free swim as 1 easy / 1 steady on 6'00
2 x 100 as 33 Stroke / 66 Free on 2'30
  3 x 300 Free swim (or Pull) descend 1 - 3 on 6'00
1 x 100 Choice easy

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (25 m. pool)
  Warm-up:
4 x 200 (R:10") as:
#1: Freestyle
#2: 4 x (25 Back / 25 Free)
#3: 2 x (50 Back / 50 Free)
#4: 100 Back / 100 Free

  Main set: "all descend 1 - 3"
3 x 50 as 25 Stroke / 25 Free on 50"
3 x 100 as 25 Stroke / 50 Free on 1'35
3 x 150 Free on 2'15
3 x 200 Free on 3'00
3 x 150 Free on 2'15
3 x 100 Free on 1'30
3 x 50 Free on 50"

  Pull / Paddles Freestyle set:
400 steady on 5'45
4 x 100 solid on 1'30

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
4 x 133 (R:10") as:
#1: Freestyle
#2: 33 Back / 100 Free
#3: 66 Back / 66 Free
#4: 100 Back / 33 Free

  Main set: "all descend 1 - 3"
3 x 66 as 33 Stroke / 33 Free on 1'40
3 x 100 as 33 Stroke / 66 Free on 2'20
3 x 133 Free on 2'40
3 x 166 Free on 3'20
3 x 133 Free on 2'40
3 x 100 Free on 2'00
3 x 66 Free on 1'20

Warm down: 166 easy choice

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (33 m. pool)
  Warm-up:
400 Freestyle
6 x 100 as 33 kick / 33 drill / 33 swim (R:10") as:
#1,4: Back / #2,5: Breast / #3,6: Free

  Main set:
1 x 300 Free easy - hypoxic on 4'45
2 x 233 Free as 33 fast / 66 easy / 33 fast / 66 easy / 33 fast on 3'45
3 x 166 as 33 Fly / 33 Free / 33 Back / 33 Free / 33 Breast on 3'00
4 x 100 Free descend 1 - 4 on 1'35
5 x 33 as alternate Stroke fast / Free easy on 50"

33 easy choice

Pull only:
4 x 100 (R:10") as:
Odds: 33 sculling / 33 Free D.P.S. / 33 Free solid
Evens: 33 doggy / 33 Free D.P.S. / 33 Free solid

  Pull / Paddles Freestyle set:
200 easy on 3'10
4 x 100 solid on 1'30

Total: 3866 m.

Group B: (33 m. pool)
  Warm-up:
133 Freestyle
6 x 100 as 33 kick / 33 drill / 33 swim (R:10") as:
#1,4: Back / #2,5: Breast / #3,6: Free

  Main set:
1 x 300 Free easy - hypoxic on 6'15
2 x 233 Free as 33 fast / 66 easy / 33 fast / 66 easy / 33 fast on 4'45
3 x 166 as 33 Fly / 33 Free / 33 Back / 33 Free / 33 Breast on 4'00

  Pull only:
  4 x 100 (R:10") as:
Odds: 33 sculling / 33 Free D.P.S. / 33 Free solid
Evens: 33 doggy / 33 Free D.P.S. / 33 Free solid

  Pull / Paddles Freestyle set:
200 easy on 4'10
4 x 100 solid on 2'00

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (50 m. pool)
  Warm-up:
4 x 150 (R:10") as:
Odds: Freestyle
Evens: 50 Back / 50 Breast / 50 Free

  Set #1: "aerobic"
400 Free swim hypoxic on 6'10
4 x 100 Free Pull only (build each 100) on 1'30
200 Free swim D.P.S. max on 3'10
4 x 50 Free Pull only descend 1 - 4 on 50"

Set #2: "threshold"
2 x 200 Free solid on 3'30
150 easy choice (R:10" - 20")
4 x 100 Free solid on 1'45
150 easy choice (R: 10" to 20")
8 x 50 Free solid on 1'00
100 easy choice

  Pull / Paddles Freestyle set:
3 x 200 steady on 3'00

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
6 x 100 (R:10") as:
Odds: Freestyle
Evens: 33 Back / 33 Breast / 33 Free

  Set #1: "aerobic"
400 Free swim hypoxic (Rest: up to 30")
4 x 100 Free Pull only (build each 100) on 2'00
66 easy choice

  Set #2: "threshold"
4 x 100 Free solid on 2'15
66 easy choice (R: 10" to 20")
6 x 66 Free solid on 1'30
66 easy choice

  Pull / Paddles Freestyle set:
3 x 200 steady on 4'00

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (25 m. pool)
  Warm-up:
400 Freestyle
6 x 75 (R:5") as 25 Back / 25 Breast / 25 Free
4 x 100 Free descend 1 - 4 on 1'30 (hold D.P.S.)

  Main set: "3 rounds"
1 x 300 steady on 4'30
3 x 100 descend 1 - 3 on 1'30
6 x 50 solid on 1'00
Set #1 & 2: Freestyle swim
Set #3: Freestyle Pull / Paddles

Warm down: 50 easy

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
400 Freestyle
6 x 66 (R:5") as 33 Back / 33 Breast
4 x 100 Free descend 1 - 4 on 2'10 (hold D.P.S.)

  Main set: "3 rounds"
1 x 200 steady on 4'00
2 x 100 as 1 steady / 1 solid on 2'00
6 x 33 solid on 1'30
Set #1 & 2: Freestyle swim
Set #3: Freestyle Pull / Paddles

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (33 m. pool)
  Warm-up:
300 Freestyle
266 as 2 x (66 Stroke / 66 Free)
233 Free as 66 drill / 33 swim / 66 drill / 66 swim
200 as 3 x (33 kick choice / 33 Free swim)

  Main set: "Rest = 10" to 20" after 200 I.M."
5 x 100 Free built on 1'40
200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
4 x 100 Free as 33 fast / 66 easy on 1'35
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
3 x 100 Free steady on 1'30
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
2 x 100 Free solid on 1'25
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
1 x 100 Free hard on 1'45
100 easy choice

  Pull / Paddles Freestyle set:
6 x 100 steady on 1'30

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
266 as 2 x (66 Stroke / 66 Free)
233 Free as 66 drill / 33 swim / 66 drill / 66 swim
200 as 3 x (33 kick choice / 33 Free swim)

  Main set: "Rest = 10" to 20" after 200 I.M."
  4 x 100 Free as 33 fast / 66 easy on 2'05
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
3 x 100 Free steady on 2'00
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
2 x 100 Free solid on 1'55
  200 I.M. as 33 Fly / Free / Back / Free / Breast / Free
1 x 100 Free hard on 2'15
100 easy choice

  Pull / Paddles Freestyle set:
6 x 100 steady on 2'00

Total: 3000 m.

January 27th, 2019

1/27/2019

Group A: (50 m. pool)
  Warm-up:
600 as 6 x (50 Stroke / 50 Free)
600 Free as 4 x (50 kick / 50 drill / 50 swim)

  Main set:
3 x 200 Free descend 1 - 3 on 3'00
600 Pull only as 4 x 150 built on 9'00
6 x 100 Free on 1'35 as:
#1,2: 25 fast / 75 easy
#3,4: 50 hard / 50 easy
#5,6: 75 hard / 25 easy
600 Free Pull / Paddles negative split on 9'00
6 x 50 Free swim as alternate fast / easy on 1'00

Warm down: 100 choice

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
400 as 4 x (66 Stroke / 33 Free)
400 Free as 4 x (33 kick / 33 drill / 33 swim)

  Main set:
4 x 200 Free descend 1 - 4 on 4'00
400 Pull only as 4 x 100 built on 8'00
4 x 100 Free on 2'05 as:
#1,2: 33 fast / 66 easy
#3,4: 66 hard / 33 easy
400 Free Pull / Paddles negative split on 8'00
3 x 66 Free swim as alternate fast / easy on 1'30

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

by Benoit Lavigne