Masters sessions

Saturday 22 December workout

11/17/2018

Group A: (33 m. pool)
Warm-up:
4 x 200 (R:10") as:
#1: Freestyle swim
#2: 3 x (33 Stroke / 33 Free)
#3: 3 x (33 Free drill / 33 Free D.P.S.)
#4: 33 Fly / 33 Free / 33 Back / 33 Fr / 33 Breast / 33 Free

Main set:
400 Free hypoxic 5 on 6'15
2 x 200 Free built on 3'00
6 x 33 Kick choice on 45"
2 x (200 Free steady on 3'00 + 2 x 100 Free as 33 fast / 66
easy on 1'40)
6 x 33 Choice as alternate fast / easy on 40"

Pull / Paddles Freestyle set:
2 x (200 easy on 3'00 + 133 steady on 2'00 + 66 solid on 1'00)

Total: 3600 m.

Group B: (33 m. pool)
  Warm-up:
3 x 200 (R:10") as:
#1: Freestyle swim
#2: 3 x (33 Stroke / 33 Free)
#3: 3 x (33 Free drill / 33 Free D.P.S.)

  Main set:
2 x 200 Free built on 4'00
6 x 33 Kick choice on 1'00
2 x (200 Free steady on 4'00 + 2 x 100 Free as 33 fast / 66
easy on 2'00)
6 x 33 Free as alternate fast / easy on 50"

  Pull / Paddles Freestyle set:
2 x (200 easy on 4'00 + 133 steady on 2'40 + 66 solid on 1'20)

Total: 3000 m.

Thursday 20 December workout

11/17/2018

Group A: (50 m. pool)
  Warm-up:
600 as 4 x (100 Free + 50 Back)
6 x 100 as:
Odds: Free as 25 fast / 75 easy on 1'30
Evens: I.M. D.P.S. easy on 1'50

  Main set:

3 x 200 Pull only descend 1 - 3 on 3'00

4 x 150 as alternate:
  I.M. (No Free) on 2'50
  Free steady on 2'20

2 x 300 Pull / Paddles on 4'30 (Negative split each 300m)

12 x 50 Free swim solid on 55"

Warm down: 100 easy

Total: 3700 m.

Group B: (33 m. pool)
  Warm-up:
600 as 6 x (66 Free + 33 Back)

  Main set:

3 x 200 Pull only descend 1 - 3 on 4'00

6 x 100 as alternate:
Odds: 33 Back / 33 Breast / 33 Free on 2'30
Evens: Free steady on 2'00

2 x 300 Pull / Paddles on 5'45 (Negative split each 300m)

9 x 66 Free swim solid on 1'30 (Threshold pace - Low number
of strokes)

Total: 3000 m.

Tuesday 18 December workout

11/17/2018

Group A: (25 m. pool)
  Warm-up:
300 Freestyle D.P.S. swim on 4'45
4 x 75 as 50 Stroke / 25 Free on 1'15
200 Free D.P.S. on 3'15
4 x 50 Free drill (R:5")
  100 Free D.P.S. on 1'45
4 x 25 fast as alt. Stroke / Free on 45"

Main set:
5 x 100 Free solid on 1'30
100 easy choice on 1'45
4 x 100 Free on 1'25
100 easy choice on 1'45
3 x 100 Free on 1'20
100 easy choice on 1'45
2 x 100 Free on 1'15
100 easy choice on 1'45
1 x 100 Free fast on 1'30
100 easy choice

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

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
300 Freestyle D.P.S. swim (R:20")
3 x 100 as 66 Stroke / 33 Free on 2'30
200 Free D.P.S. on 4'15
3 x 66 Free drill (R:5")
  100 Free D.P.S. on 2'15
3 x 33 Free fast on 1'00

  Main set:
4 x 100 Free steady on 2'00
100 easy choice on 2'30
3 x 100 Free solid on 1'55
100 easy choice on 2'30
2 x 100 Free hard on 1'50
100 easy choice on 2'30
1 x 100 Free fast on 2'00
100 easy choice

  Pull / Paddles set:
4 x 100 Free descend 1 - 4 on 2'00

Total: 3000 m.

Saturday 15 December workout

11/15/2018

Group A: (33 m. pool)
Warm-up:
300 Free swim (R:10")
300 as 33 Back / 33 Free (R:10")
200 Freestyle as 33 drill / 33 swim D.P.S. max (R:10")
200 Pull as 3 x (16m sculling / 16m doggy paddle / 33m swim
hypoxic 5)

Main set:
400 I.M. as 4 x (33 kick / 33 drill / 33 swim) - R:10"
400 as 2 x (33 Fly / 33 Free / 33 Back / 33 Free / 33 Breast / 33
Free) - R:10"
300 Free hypoxic on 4'45
300 as 3 x (33 Stroke / 66 Free) on 5'00
200 Free built on 3'10
200 Free on 3'10 as 2 x (33 solid / 66 steady)
100 Free built on 1'40
100 I.M. (No Free) on 1'50
66 Free on 1'10 as 2 x (16 m fast / 16 m easy)
66 Free on 1'20 with 15 m underwater pull out
33 Choice fast on 45"
33 Choice easy

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

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
200 Free swim (R:10")
200 as 33 Back / 33 Free (R:10")
200 Freestyle as 33 drill / 33 swim D.P.S. max (R:10")
200 Pull as 3 x (16m sculling / 16m doggy paddle / 33m swim
hypoxic 5)

  Main set:
300 Free hypoxic on 6'00
300 as 3 x (33 Stroke / 66 Free) on 6'30
200 Free built on 4'00
200 Free on 4'15 as 2 x (33 solid / 66 steady)
100 Free built on 2'00
100 as 33 Back / 33 Breast / 33 Free on 2'30
66 Free on 1'30 as 2 x (16 m fast / 16 m easy)
66 Free on 1'30 with 10 m underwater pull out
33 Choice fast on 1'00
33 Choice easy

  Pull / Paddles set:
4 x 200 descend 1 - 4 on 3'45

Total: 3000 m.

Thursday 13 December workout

11/15/2018

Group A: (50 m. pool)
Warm-up:
400 as 50 Free / 50 Stroke
2 x 100 as 25 scull (catch) Head up / 75 Free swim
2 x 100 as 25 scull (pull to push) Head up / 75 Free swim
2 x 100 as 50 single arm Freestyle / 50 Free swim

8 x 50 Free on 50" as:
Odds: Hypoxic 5
Evens: 25 fast / 25 easy

Main set:"a good old threshold set"
Everything Freestyle @ CSS pace on 1'30 base
(4 x 100) + 200 + (4 x 100) + 300 + (4 x 100) + 400

Pull / Paddles set:
400 Free easy

Total: 3900 m.

Group B: (33 m. pool)
Warm-up:
200 as 33 Free / 33 Stroke
2 x 100 as 33 scull (catch) Head up / 66 Free swim
2 x 100 as 33 scull (pull to push) Head up / 66 Free swim

6 x 66 Free on 1'25 as:
Odds: Hypoxic 5
Evens: 25 fast / 25 easy

Main set: "a good old threshold set"
Everything Freestyle @ CSS pace on 2'00 base
(4 x 100) + 200 + (4 x 100) + 300 + (4 x 100) + 400

Warm down:
200 easy

Total: 3300 m.

Tuesday 11 December workout

11/15/2018

Group A: (25 m. pool)
  Warm-up:
300 Freestyle swim (R:10")
400 as 25 Stroke / 25 Free (R:10")
100 Freestyle drill (choice)

Set #1:
  1 x 300 Free steady on 4'30
4 x 75 as 25 Stroke D.P.S. / 50 Free on 1'10
1 x 200 Free steady on 3'00
4 x 50 as 25 Stroke D.P.S. / 25 Free on 50"
1 x 100 Free steady on 1'30
4 x 25 Stroke fast on 45"

  Set #2:
3 x 200 Free swim descend 1 - 3 on 3'00
4 x 150 Free pull / paddles steady on 2'10
6 x 100 Free swim as 2 x (1 steady on 1'30 / 1 solid on 1'25 /
1 hard on 1'20)

  Warm down: 100 m

Total: 3900 m.

Group B: (33 m. pool)
  Warm-up:
300 as 33 Stroke / 33 Free (R:10")
  300 Free as 33 drill / 33 swim (R:10")

  Set #1:
  1 x 300 Free steady on 6'00
4 x 100 as 33 Stroke D.P.S. / 66 Free on 2'10
1 x 200 Free steady on 4'00
4 x 66 as 33 Stroke D.P.S. / 33 Free on 1'30
1 x 100 Free steady on 2'00
4 x 33 Stroke fast on 1'00

  Set #2:
4 x 100 Free pull / paddles steady on 2'10
6 x 100 Free swim as 2 x (1 steady on 2'00 / 1 solid on 1'55 /
  1 hard on 1'50)

Total: 3000 m.

Saturday 8 December workout

11/11/2018

Group A: (33 m. pool)
Warm-up:
333 Free
266 as 4 x (33 Stroke / 33 Free)
200 Free as 3 x (33 drill / 33 swim D.P.S.)
133 I.M. D.P.S.
2 x 33 choice fast (R:30")

Main set:
3 x 300 Free descend 1 - 3 on 4'40
100 easy choice on 2'00
3 x 200 on 3'20 as 33 Fly / 33 Free / 33 Back / 33 Free / 33
Breast / 33 Free
66 easy choice on 1'30
3 x 100 on 1'40 as:
1st = 33 Stroke solid / 66 Free easy
2nd = 33 Free / 33 Stoke / 33 Free
3rd = 66 Free / 33 Stroke solid
33 easy choice

Pull / Paddles set: (2 rounds)
200 Free easy hypoxic on 3'00
3 x 100 Free descend 1 - 3 on 1'30

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
333 Free
266 as 4 x (33 Stroke / 33 Free)
200 Free as 3 x (33 drill / 33 swim D.P.S.)
133 I.M. D.P.S.
2 x 33 choice fast (R:30")

  Main set:
  3 x 200 on 4'30 as 33 Fly / 33 Free / 33 Back / 33 Free / 33
   Breast / 33 Free
  66 easy choice on 1'30
  3 x 100 on 2'15 as:
1st = 33 Stroke solid / 66 Free easy
2nd = 33 Free / 33 Stoke / 33 Free
3rd = 66 Free / 33 Stroke solid
  33 easy choice

  Pull / Paddles set: (2 rounds)
200 Free easy hypoxic on 4'00
3 x 100 Free descend 1 - 3 on 2'00

Total: 3000 m.

Thursday 6 December workout

11/11/2018

Group A: (50 m. pool)
  Warm-up:
600 as 3 x (150 Free + 50 Back)
6 x 50 Free on 50" as 2 x (1 drill / 1 D.P.S. / 1 Built)

  Swim set:
400 Free easy hypoxic 3 / 5 on 6'15
4 x 100 Free on 1'40 as 50 steady / 50 solid
300 Free easy hypoxic 5 on 4'45
3 x 100 Free on 1'40 as 50 solid / 50 steady
200 Free easy hypoxic 3 / 5 / 7 on 3'15
2 x 100 Free on 1'40 as 2 x (25 fast / 25 easy)
100 Free easy hypoxic 3 / 5 / 7 on 1'45
2 x 50 Free hard on 1'00

  Pull / Paddles set:
2 x 200 descend 1 - 2 on 3'00
2 x 150 descend 1 - 2 on 2'15
2 x 100 descend 1 - 2 on 1'30

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
600 as 6 x (66 Free + 33 Back)
6 x 66 Free (R:10") as 2 x (1 drill / 1 D.P.S. / 1 Built)

  Swim set:
300 Free easy hypoxic 5 on 6'15
3 x 100 Free on 2'10 as 33 solid / 66 steady
200 Free easy hypoxic 3 / 5 / 7 on 4'15
2 x 100 Free on 2'15 as 2 x (33 fast / 66 easy)
100 Free easy hypoxic 3 / 5 / 7 on 2'15
3 x 33 Free hard on 1'00

  Pull / Paddles set:
2 x 200 descend 1 - 2 on 4'00
2 x 133 descend 1 - 2 on 2'40
2 x 66 descend 1 - 2 on 1'20

Total: 3000 m.

Tuesday 4 December workout

11/11/2018

Group A: (25 m. pool)
  Warm-up:
200 Freestyle (R:10")
6 x 50 as 25 Back / 25 Free on 50"
200 Free as 50 drill / 50 swim
6 x 50 Free descend 1 - 3 & 4 - 6 on 50"
(hold same number of strokes)

  Main set: (2 rounds of the following set)
300 Free Pull / Paddles steady on 4'15
6 x 100 Free swim steady on 1'25
6 x 50 as 25 Stroke solid / 25 Free easy on 55"

Sprint set:
100 Free fast broken on 2'45 as:
(25 on 45" + 50 on 1'15 + 25 on 45")

200 Free fast broken on 5'30 as:
(50 on 1'30 + 100 on 2'30 + 50 on 1'30)

Warm down: 200 m

Total: 3900 m.

Group B: (33 m. pool)
  Warm-up:
200 Freestyle (R:10")
200 Free as 33 drill / 33 swim

  Main set: (2 rounds of the following set)
300 Free Pull / Paddles steady on 6'00
6 x 100 Free swim steady on 1'55
6 x 66 as 33 Stroke solid / 33 Free easy on 1'30

Total: 3000 m.

Saturday 1 December workout

11/10/2018

Group A: (33 m. pool)
  Warm-up: (1000 m)
333 Freestyle swim (R:10")
266 as 4 x (33 Stroke / 33 Free)
200 Free as 2 x (66 drill / 33 swim)
133 I.M. D.P.S. easy (R:10")
2 x 33 Choice fast on 45"

  Swim set: (2000 m)
4 x 200 Free descend 1 - 4 on 3'00
133 easy choice on 2'30
4 x 100 Free solid on 1'40
133 easy choice on 2'30
4 x 66 as 33 Stroke / 33 Free on 1'10
133 easy choice on 2'30
4 x 33 choice fast on 1'00

  Pull / Paddles set: (800 m)
2 x 200 as 1 steady / 1 solid on 3'00
4 x 100 descend 1 - 4 on 1'35

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
200 Freestyle swim (R:10")
200 as 3 x (33 Stroke / 33 Free)
200 Free as 2 x (66 drill / 33 swim)
6 x 33 Free as alternate fast / easy on 1'00

  Swim set: (1400 m)
3 x 200 Free descend 1 - 4 on 4'00
100 easy choice on 2'30
3 x 100 Free solid on 2'10
66 easy choice on 1'30
3 x 66 as 33 Stroke / 33 Free on 1'30
33 easy choice on 1'00
3 x 33 choice fast on 1'00

  Pull / Paddles set: (800 m)
2 x 200 as 1 steady / 1 solid on 4'00
4 x 100 descend 1 - 4 on 2'00

Total: 3000 m.

Thursday 29 November workout

11/10/2018

Group A: (50 m. pool)
  Warm-up:
300 Freestyle (R:10")
300 Free as 3 x (50 drill / 50 swim D.P.S. max)
3 x 100 as 50 Back / 50 Breast (R:10")

  Swim set:
2 x 300 Free steady on 4'30
3 x 200 Free as 50 solid / 50 steady on 3'00
4 x 150 Free built on 2'15

  Pull / Paddles set:
500 Free steady on 7'30
10 x 50 solid on 50"

100 easy choice

Total: 3800 m.

Group B: (33 m. pool)
  Warm-up:
200 Freestyle (R:10")
200 Free as 3 x (50 drill / 50 swim D.P.S. max)
2 x 100 as 50 Back / 50 Breast (R:10")

  Swim set:
2 x 300 Free steady on 6'00
3 x 200 Free as 33 solid / 33 steady on 4'00
6 x 100 Free built on 1'55 or 2'00

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

Total: 3000 m.

Tuesday 27 November workout

11/10/2018

Group A: (25 m. pool)
  Warm-up:
300 Freestyle
300 as 6 x (25 Back / 25 Free)
300 Free as 3 x (50 drill / 50 swim D.P.S. max & Hypoxic)
2 x 25 choice fast on 45"
50 easy choice

  Main set:
5 x 200 Free steady on 2'50

6 x 100 Free solid on 1'40

4 x 100 Free on 2'00 as:
#1:25 fast / 75 easy
#2: 50 fast / 50 easy
#3: 75 fast / 25 easy
#4: all fast

100 easy choice

  Pull / Paddles set:
6 x 100 Free steady on 1'25

Total: 3700 m.

Group B: (33 m. pool)
  Warm-up:
200 Freestyle
200 as 3 x (33 Back / 33 Free)
200 Free as 2 x (66 drill / 33 swim D.P.S. max & Hypoxic)
2 x 33 choice fast on 1'00
66 easy choice

  Main set:
3 x 200 Free steady on 3'45 or 4'00

6 x 100 Free solid on 2'10 or 2'20

4 x 100 Free on 2'30 as:
#1:25 fast / 75 easy
#2: 50 fast / 50 easy
#3: 75 fast / 25 easy
#4: all fast

66 easy choice

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

Total: 3000 m.

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)
"Main long D.P.S. for the whole set"

  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 x (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 2 x (1 Stroke / 2 Free) on 50"

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

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

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July 2018

by Benoit Lavigne