Outpace Swim Workouts
Train in your own time and from anywhere with the most innovative workout system
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.
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 1 | 1’55 to 2’10 | 2000 m/yd | About 50 minutes | Back, 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)
| Levels | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 2 | 1’50 to 1’54 | 2500 m/yd | 55 to 60 minutes | Back, 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 3 | 1’45 to 1’49 | 2800 m/yd | 60 to 65 minutes | Back, 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 4 | 1’40 to 1’44 | 3000 m/yd | 65-70 minutes | Back, 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 5 | 1’35 to 1’39 | 3200 m/yd | 65-70 minutes | All 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 6 | 1’30 to 1’34 | 3500 m/yd | 65-70 minutes | All 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 7 | 1’25 to 1’29 | 3800 m/yd | 65-75 minutes | All 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 8 | 1’20 to 1’24 | 4000 m/yd | About 65-70 minutes | All 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 9 | 1’15 to 1’19 | 4200 m/yd | 65-70 minutes | All 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)
| Level | CSS / Threshold pace per 100 m/yd* | Total distance per session | Average duration per session | Strokes included** |
| 10 | 1’14 and faster | 4500 m/yd | 65-75 minutes | All 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)
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