OUTPACE SWIM WORKOUTS

The most flexible and innovative workout system. Train from anywhere in the world at a time to suit you.

No two workouts alike and no algorithm!
Try our membership programme

Our programs are tried and tested by swimmers and triathletes with a wide range of ages, abilities and swimming goals. 
By international coach Benoit Lavigne, and convenient weekly sessions for you to achieve your swimming goals.

Weekly sessions for members

3 weekly sessions emailed to you fortnightly in a PDF format. Access to technical resources to help you prepare for upcoming events, fitness or general technique. Full access to Outpace Swim Drills Video Library.

Flexibility to switch level anytime

You can unsubscribe and resume at any stage – The system will remember you and resume the workouts from when you stopped.

Outpace Workout Manual

What you get:
Workouts explained
> Understand your swimming paces
> Understand send-off intervals
> Workout terminology
> How to use the pace clock for best result

Choose from our 10 levels of swim workouts

to suit most pool swimmers and triathletes

Find out about our levels by clicking below to see the times, distance, average duration and strokes included. Use our calculator to input your times to calculate which level will work for you.

If you purchase a level and find that the level is too hard too easy for you – you can simply 
upgrade or downgrade through your membership portal.

Choose your level by viewing our levels below or using the level calculator

Purchase your level – you can upgrade or downgrade levels at anytime.

Receive weekly sessions via email and access through member portal.

Outpace All-in-One

The complete Technical, Fitness & Pace Control Swimming Plan

How to swim 1500 m/yd Freestyle under 33 minutes, pace yourself and improve your technique at the same time!

This training plan is designed for any swimmer or triathlete who wants to build their level of endurance, strength and speed while developing an efficient Freestyle stroke technique.

Fitness Progression:

Entry level:

This program will suit anyone who can swim 200 m/yd Freestyle in 5 to 6 minutes or faster.

If you are a faster swimmer, the plan is flexible enough for you to start anywhere in the progression.

End of program:

Ability to pace yourself and swim 1500 m/yd Freestyle in 33 minutes or faster.

Technical Progression:

The plan has been designed to help you build an efficient Front Quadrant Freestyle technique in a logical and smooth progression.

You will learn the most important components of the Freestyle stroke and the purpose behind them.

You will learn and practice the best Outpace Swim Drills to minimize your drag and maximize your propulsion.

Each workout has a specific technical focus and aims to improve different parts of your Freestyle stroke.

Plan includes:

48 structured workouts designed for a 25 m/yd pool with the perfect balance of technique and fitness.

Links to the Outpace Swim Drill Library (24 detailed videos to improve each key component of your Freestyle stroke).

Flexibility to complete the progression in your own time.

Learn to control your pace with the use of a pace clock and send-off intervals.

Introduction to swim set guide.

Purchase level 0

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
11’55 to 2’102000 m/ydAbout 50 minutesBack, Breast, Free


Purchase or find out more on level 1

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

Purchase your level – you can upgrade level at anytime – If level 1 is too hard, we suggest you to try Level 0

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelsCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
21’50 to 1’542500 m/yd55 to 60 minutesBack, Breast, Free


Purchase or find out more on level 2

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
31’45 to 1’492800 m/yd60 to 65 minutesBack, Breast, Free


Purchase or find out more on level 3

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
41’40 to 1’443000 m/yd65-70 minutesBack, Breast, Free


Purchase or find out more on level 4

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
51’35 to 1’393200 m/yd65-70 minutesAll strokes


Purchase or find out more on level 5

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
61’30 to 1’343500 m/yd65-70 minutesAll strokes


Purchase or find out more on level 6

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
71’25 to 1’293800 m/yd65-75 minutesAll strokes


Purchase or find out more on level 7

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
81’20 to 1’244000 m/ydAbout 65-70 minutesAll strokes

Purchase or find out more on level 8

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
91’15 to 1’194200 m/yd65-70 minutesAll strokes

Purchase or find out more on level 9

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

LevelCSS / Threshold
pace per 100 m/yd*
Total distance per sessionAverage duration per sessionStrokes included**
101’14 and faster4500 m/yd65-75 minutesAll strokes

Purchase or find out more on level 10

Ideal for swimmers and triathletes, this training plan is designed to build your level of endurance, strength and speed as well as to maintain your fitness all year round.

The plan provides three swim workouts a week over 12 months. However, its creative design means it will still be effective if you prefer to swim 2 – 4 times a week.

If you purchase a level and find it is either too hard or too easy – you can upgrade or downgrade your level at anytime.

*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)

The video analysis was absolutely brilliant and exceeded my expectations on what I was wanting. 

I have done a couple of other things with some companies like yours and you are by far the best that I have experienced.  Your delivery is relaxed and informal, you don’t make judgements, you are clear and concise and you made me feel like you appreciated my business.  I felt more inspired than ever with my swimming, thank you.  

Josh
Open Water Swimmer from Nelson

I’ve been fortunate enough to have been included in a squad for which Ben prepares the sessions (along with trying to keep up with Ben himself!). Ben’s sessions are fantastic. They provide variety and keep us all challenged. He has an ability to structure sessions so that we are challenged and motivated and time passes quickly. When I was racing I was able to progress from a novice swimmer, to a front pack Ironman swimmer whilst swimming with Ben and the squad. I have now taken a step back from racing, but still thoroughly enjoy Ben’s sessions which I complete 3 times per week. I wouldn’t hesitate to recommend Ben’s squads, and also his sessions to anyone who wants to enjoy their swimming but also make some serious swimming gains!

Natalie Smith
4 x Ironman World Champs Qualifier
2nd 35-39 70.3 World Champs 2016
10th 35-39 Ironman World Champs 2016
1st 35-39 Ironman NZ 2016
1st Amateur Athlete 70.3 Asia Pacific Champs 2014

I have been training using Ben’s swim programmes for a number of years and found them great.  They have the right mix of easy and hard workloads, and the differing paces of the sets ensure that you are working across a range of speeds and intensities.  While swim programmes can seem repetitive I never find that is the case with Ben’s programmes and even on days when my motivation is low there is always a challenge to get up for.

Steve Mellsop
ex NZ Open Water Age Group Title Holder
ex NZ Master Swimmer Title Holder
ex NZ Triathlon Age Group Champion and Kona Ironman Qualifier

Ben reviewed my swim technique via video and provided me with a detailed swim analysis review. The coaching tips he provided were very easy to follow and I noticed an immediate improvement to how I was able to move through the water. Ben’s instruction played a part in my recent success at the national cross triathlon championships, where I was able to keep up with the lead pack in the open water swim.

Holly Weston
Coast to Coast Open Women Champion 2020