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100:

Means swimming a straight 100 meters or yards in a row without stopping between the lengths.

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Meter versus Yard:

Distances in yards are approximately 10% shorter than meters distances.

Adding 5 seconds per 50 meters to each interval might be a good rule of thumb for more accurate trainings.

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Preset:

A series of shorter intervals designed to elevate heart rate in preparation for the main set.

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Set:

One group of repetitions. E.g. 10 x 100

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Send-off interval: “swim + rest”

The rest time is included in the send-off interval. This means you focus on when you start each repetition, not on the amount of rest in between.

E.g. In a set of 6 x 100 on 2’00, each 100 is an interval within the set. This means that you have 2 minutes to complete a 100 before you begin the next one.

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On 1’00:

Start every send-off interval after 1 minute has passed since the start of the previous interval.

E.g. If you were swimming a set of 50’s and completing each interval in 50 seconds (50”), you would have 10 seconds (10”) rest before the next interval

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R: 10”:

Means 10 seconds of rest (usually between intervals)

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Swim:

Swimming the full stroke using legs and arms

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Stroke:

Any stroke that is NOT Freestyle

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Free (Fr) / Back (Bk) / Breast (Br) / Fly:

Abbreviations for Freestyle / Backstroke / Breaststroke / Butterfly

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I.M.:

Short for Individual Medley. This refers to the 4 swimming strokes in this order: Butterfly, Backstroke,

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D.P.S.:

Short for Distance Per Stroke. Main focus is on covering more distance per stroke over the same distance or time.
In freestyle and backstroke, emphasize a long bodyline, hip and shoulder rotation, minimizing resistance. With breaststroke and butterfly, keep the bodyline long in the front of your stroke.

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Drill:

Unless a specific drill is mentioned in the workout, you may choose the drill that you like.

A “drill” refers to anything that emphasizes one aspect of the stroke to help improving your technique.

E.g. single-arm drill, fingertips drag drill, doggy paddle, etc.

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Pull / Paddles:

To help build upper body and core strength and improve pelvic control for better body alignment. Place the pull buoy between your legs at the top of your thighs or between ankles.
Only use arms – No kicking!

Paddles are optional. To avoid injury, they should only be used with a correct swim technique and when you have built sufficient strength.

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Hypoxic:

To help build lung capacity and becoming more comfortable in the water by changing and challenging

E.g. 300 m/yd. Hypoxic 3/5/7 – This means swimming a straight 300 m/yd. Freestyle. On the first length, breathe every 3rd stroke, on the second length, breathe every 5th stroke and on the third length, breathe every 7th stroke. Repeat this pattern until the 300 m/yd. is completed.

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Descend:

Each consecutive swim gets faster. Your swim time decreases.

Examples:

4 x 100 descend 1 – 4 means you swim four 100’s with each one getting faster.

8 x 100 descend every 1 – 4, 5 – 8 means you swim the first four 100’s (1-4) with each one getting faster and repeat this for the second four 100’s (5 – 8) in the set.

E.g. This set could be done as the first 100 at easy pace, second 100 at steady pace, third 100 at solid pace, fourth 100 at hard pace then the 5th 100 easy, the 6th 100 steady, the 7th 100 solid and the 8th 100 hard.

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Build:

This term refers to a steady increase in effort during the given distance.

E.g. 4 x 100 build means starting each 100 at easy pace then building your effort to medium pace near the middle and finally increasing to a faster pace as you approach the end of the 100 m/yd.

The goal in a “build” swim is to build speed while maintaining good stroke technique.

When I swim a 100 build, I usually do the 1st 25 easy, the 2nd 25 focused on D.P.S., the 3rd 25 building power and strength throughout the propulsive phase while maintaining D.P.S. The 4th 25 is about increasing stroke rate while maintaining a good D.P.S.

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Negative Split:

This means to do the second half of the swim faster than the first half.

E.g. 4 x 200 negative split means you will swim the second 100 at a faster pace and time than the first 100. The goal is to control your pace at the beginning of the swim so that you have the energy necessary to swim faster at the end of the swim.

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“Loco” Set:

A “loco” set (short for “locomotive”), is a progression of alternating easy laps with faster laps to produce a fartlek effect. The faster laps should be done at a controlled, higher intensity, while the easy laps are used for recovery. It’s important to continue swimming, without stopping, throughout these swims.

E.g. In a 1000 loco swim, you will begin with 25 easy/25 fast, then continue with 50 easy/50 fast, 75 easy/75 fast, 100 easy/100 fast, 100 easy/100 fast, 75 easy/75 fast, 50 easy/50 fast, and finally 25 easy/25 fast.

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The correct plan should allow you to do 6 to 10 (depending on the level) x 100 Freestyle swimming, at your best possible constant pace, throughout the entire set with about 5 to 10 sec. rest between repetitions.

In the first session of this plan (Week 1 – Session 1), there is a test set which should tell you if you are at the right level.

In this test set, if you had more than 10 seconds rest between each repetition, then you should move up to a faster level. If you had less than 5 seconds rest between more than two of the 100’s or you could not start some repetitions on time, then you should switch to an easier level.

Consistency of pace during the set is important. If you swim the first few 100’s too fast, you will likely get over 15 seconds rest between each 100 then you may encounter difficulties finishing the set (e.g. less than 5 seconds rest or even missing the start of the following 100’s).

To ensure that you are currently using the most appropriate workout plan, I would recommend you do the Critical Swim Speed (C.S.S.) test periodically (e.g. every 8 to 12 weeks) as you should theoretically improve your fitness through the season.

Frequency of training

Research has shown that to develop endurance, we need a minimum of three training sessions per week, and to maintain fitness, we need two sessions, as long as they are relatively intense.

If you haven’t swum for a long time, I would recommend starting with two sessions per week and over time, progressively increase the number of training sessions.

Each plan offers three weekly workouts. Feel free to adapt and use the plan in a way that suits your individual needs.

The intensity and paces of the swim sets increase progressively throughout the yearly program to ensure a constant progression and an opportunity to jump into the next level.

Always consult your doctor before starting the program.

The sessions can be adapted to any pool size from 25 to 50 meters or yards, wherever you are in the world.

Sets that include 25’s, 75’s or 125’s would require modification for a 50 m/yd pool. In a 50 m/yd pool, these distances take the swimmer to the middle of the pool. In this case, you can either push off the bottom of the pool to start the next repeat or do a “dead start” from the middle of the pool. If you prefer, you can also do 50s instead of 25s and adapt the intervals accordingly.

Warm-up

The warm-up is important. Even if you have less time to train, avoid shrinking them. A good warm-up is also endurance work which will prepare your body for the increased intensities in the main swim set.

Often, warm-ups include drills. You are free to choose the drill(s) you want, if you have a specific area of your stroke that you wish to focus on or improve.

Main set

The main set is the goal of your workout and can be focused on different areas. In the yearly training plan, the three weekly sessions are usually as follows:

• Session 1 is usually a C.S.S focus (solid pace) with varied intensities
• Session 2 is more endurance orientated with longer distances and sets
• Session 3 offers more diversity including kicks and mixed strokes

If you are unable to do one of the strokes, feel free to do Freestyle or another stroke instead. Please refer to the following terminology for more details about strokes.

Pull / Paddles set

In this upper body workout section, you have the choice to use a pull buoy only, just paddles or both together.

Be careful with paddles as they can sometimes put too much stress on your shoulders. Even if you train with paddles at the end of your training, stay focused on maintaining the best technique possible.

If you are not used to swimming equipment, I would recommend starting by using a pull buoy only and then in the longer term, using hand paddles only. Eventually, using both pull buoy and paddles together will give you a stronger workout. Varying equipment reduces the likelihood of repetitive strain injuries and adds interest.

If you are unable to use swimming equipment, feel free to change the pull set in a swim set or add more lengths in your main set instead.

Warm down

Warm downs are usually not included in the workouts. However, they are important and will help you to recover faster before your next training. Depending on how much time you have left, try to swim at least 100m in a warm down.

Workout example explained:

Rather than using the common energy systems which can be confusing, I use 4 simple concepts in my own training such as “easy – medium – solid – hard”

Note: Warm-up and sprints are not included in the following table as they aren’t endurance paces.

Below is a brief description of how each pace correspond to the commonly known energy systems

Easy pace is the equivalent of aerobic capacity (also called aerobic recovery / moderate)

Steady pace is the equivalent of aerobic development.

Solid pace is the equivalent of the lactate threshold (anaerobic threshold) where the lactate production remains in steady-state (the rate at which lactate appears in the blood is equal to the rate of its disappearance).

Hard pace is the equivalent of aerobic power to Vo2 Max, so close to your theoretical 400 m. race pace

Fast pace is the equivalent of anaerobic system which provides the body with explosive short term energy that lasts from 10 to 90 seconds without the need for oxygen. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. The burning sensation in the muscle, shortness of breath and fatigue are all symptoms of lactic acid build up and thus impacts the ability to perform.

What should you feel and focus on when swimming at these paces

Easy pace:  Can hold this pace for a very long time. Focus on a good technique but in the most relaxing way as possible. Focus on a nice and high elbow position.

Steady pace: You should still feel good and be enjoying a pace that you could use for a long time (e.g. one hour, depending on current fitness). You could be able to maintain an efficient technique without suffering. 

Focus on distance per stroke with a stronger catch. 

Solid pace: Helps build endurance and strength. This pace requires you to optimize your distance per stroke and stroke rate as best you can. Focus on a very strong catch & pull as well as increasing your stroke rate (frequency) without losing your distance per stroke too much. 

The intensity should be high and constant from the first repetition to the last repetition of the set. 

The idea is to progressively increase the total distance and duration at that pace towards the competitive season (e.g. from 10 x 100 to 20 x 100 to 30 x 100…). 

Hard pace: The goal is to give lots of power and strength in your strokes with a higher stroke rate. 

Focus on maintaining a good technique throughout the whole set especially when your body gets tired. 

Losing the technical focus at that pace, will lead into an inefficient stroke and consequently, a loss of speed. A good way to control this is to maintain a good D.P.S. or to avoid adding two extra strokes per length.

This pace requires longer rest time / intervals and recovery.

Fast pace: The goal is to give the maximum power and strength over a short distance while keeping your strokes long (avoiding too short strokes). The stroke rate is at its maximum. Maintaining your streamline and a good technique is also crucial at that speed to maintain efficiency and avoid developing injuries. 

Constant pace and rest are the foundation for developing your endurance and are best accomplished by swimming intervals. This ensures consistency and accountability of swimming pace and rest.

All main sets and pull sets on this plan are on send-off intervals.
This means you focus on when you start each repetition, not on the amount of rest in between.

Training with intervals is far more beneficial for developing your endurance than doing repetitions based on how much rest you want to get after each swim.

To manage send-off intervals you will need either a pace clock or a watch.

Send-off interval = swim + rest

The rest time is included in the send-off interval.

E.g. In a set of 6 x 100 on 2’00, each 100 is an interval within the set. This means that you have 2 minutes to complete a 100 before you begin the next one.

The rest time varies in duration depending on the specific aims of the set, e.g., endurance, power, speed…

Usually, the more intense or the faster the swim pace, e.g. solid, hard or fast, the longer rest therefore the longer interval you get.

On the other hand, if you are swimming at easy or steady pace, the chances are that the send-off intervals won’t allow you much more than 10 seconds rest most of the time.

It is essential to use the pace clock if you want to progress in swimming. The pace clock will allow you to:

• Be autonomous at controlling the times yourself
• Control your effort, paces and intervals
• Gain experience working toward your goals

Controlling pace is the ability to swim at a certain speed for a certain distance or time and takes a longer time to master. It is a matter of swimming repeat distances on a fixed time to see if you can “make the interval“, i.e., hit the target time, consistently and repeatedly.

How to use the pace clock

The most common way to start a swim set is when the hand reaches 60 (“on the top”)

If you would like to read more, download the full document

Critical Swim Speed (CSS) is also commonly known as lactate threshold or anaerobic threshold and is a good indicator of your current level of endurance or aerobic capacity. Depending on your level, it is also a good indicator of your 1500 meters or 1650 yards race pace. CSS is usually measured per 100 m/yd.

Training at CSS pace regularly, with a correct technique is important to develop your endurance. 

CSS is an alternative and easy way to understand and build endurance paces into your training routine. Knowing your CSS provides better training accuracy and specificity. 

It is a great tool to determine your swim sets intervals (when to start each repetition), develop your pace awareness and adjust the intensity of your swim sets. 

Example: 

If your CSS pace per 100 is 1 minute and 50 seconds (1’50), then a swim set at CSS pace could be: 8 x 100 on 2’00 at CSS pace.

This means you start each 100 repetition every 2 minutes with the goal of swimming each repetition at the pace of 1 minute and 50 seconds.

How to find out your CSS

A CSS swim test requires two time trials swum one after the other: a 400 m/yd and a 200 m/yd.

Enter both times into the calculator on the Outpace website. 

The result will show your CSS time in minute(s) and seconds per 100 m/yd.  

The test result will then determine your Outpace level and guide you through appropriate workout plans with targeted repetition start times (send-off) , intensity of your swim sets and target pacing for your training.

The main advantage of this test is that you can do it yourself in your own time, using a pace clock or your watch. 

Results interpretation 

The CSS calculation looks at the difference between the two swim time results. Provided you are fit enough to do the test and are well rested for each time trial, the 200 swim should be at a faster average pace than the 400 swim.

For example, if your 400 time is 6 minutes (6’00), then your 200 time should be faster than 3 minutes (3’00).

The calculation looks at the time difference between the 400 and 200 times. 

Having a smaller time difference gives an indication that you are more aerobically conditioned than someone who has a larger difference in pace.

For example, if your 400 time is 6 minutes and your 200 time is 2 minutes and 50 seconds, the 200 time difference is 3 minutes and 10 seconds per 200 or 1 minute and 35 seconds per 100. 

This result should give us a good indication of your critical swim speed which is the pace that you should be able to sustain for approximately 1500 m or 1650 yd or longer depending on your fitness level.

Because the difference between the 400 and 200 times are being taken into account, sometimes a swimmer who has faster overall results can have a lower CSS speed (see the example below). This would show the swimmer needs to spend time working on their endurance so they can develop more consistency in their pace.

Example of how different 200 times can effect overall CSS results:

• If 400 time is 6’00 and 200 time is 2’45 then CSS would be 1’38 per 100 m/yd
• If 400 time is 6’00 and 200 time is 2’50 then CSS would be 1’35 per 100 m/yd
• If 400 time is 6’00 and 200 time is 2’55 then CSS would be 1’33 per 100 m/yd
• If 400 time is 6’00 and 200 time is 2’59 then CSS would be 1’31 per 100 m/yd

In order to get the most accurate CSS result, swimmers MUST make every effort to do their best time on the day for the 400 and the 200 swim through best effort and good pacing. 

Various factors can influence the result such as:

• Testing was on an “off day” (tired, poor nutrition, stressed, etc.), 
• Started too fast and “hit the wall” or started too slow,
• Not being fit enough to recover between the two tests,
• Deliberately swimming a slow 200 to get a better score.

The above factors may result in a faster CSS time, but not an accurate one. An unrealistic CSS time will see you either struggle in the sets prescribed or end up training in a much higher anaerobic zone which will not help improve your aerobic capacity.

On the other hand, if you haven’t swum the time trials to your best potential, your CSS sets would not be challenging enough.

This is why it is recommended to do the swim test periodically. That way, you will learn to pace yourself better as well as improve your fitness through the season. 

A good way to check if the CSS result reflects your current level is to do a 8 to 10 x 100 Freestyle at CSS pace with about 10 seconds rest between the repetitions (refer to the example at the beginning of this article).

If you can maintain this pace throughout and providing that it is challenging enough, then you are at the right level.

How to improve your endurance using CSS in your training

Swimming at CSS is very demanding physically, physiologically, technically and psychologically, in that you have to stay permanently focused on maintaining a good technique throughout the set. 

Make sure that you have previously developed a strong endurance (aerobic) base before you train at CSS.

To improve CSS, you must practice interval training sets at CSS or near that pace regularly.

CSS sets can be practiced every day as long as you alternate Freestyle sets with other strokes to allow a better recovery of the specific muscle fibers within the same muscle. 

The key of CSS training is that the quality of your technique and the pace of the last repetitions remains as good as the first few repetitions. If you go too hard in the first few repetitions, you will have to recover for longer than you should, or the speed of the other repetitions won’t be as good. The key is to maintain a constant speed throughout the whole set and perhaps accelerate through the last repetition if you can!

For swimmers and triathletes, interval training sets at CSS is the answer to improving your speed over longer distances.

Swimming at faster paces is also beneficial as long as you keep the distances short. Sprints train your nervous system / muscle fibers to generate more force and speed.

Varying distances and intensities during the season is also important in order to maintain and develop the main physiological and technical qualities. 

Based on your CSS, the Outpace swim workouts have been specifically designed to meet your individual training needs and keep you fit all year round.

Paces	Paces per 100	What you should feel and focus
Easy	CSS + 7 to 10 seconds	Can hold this pace for a very long time. Focus on a good technique but in the most relaxed way possible. Focus on a nice and high elbow position.
Steady	CSS + 5 seconds	You should still feel good and be enjoying a pace that you could use for a long time (e.g. one hour, depending on current fitness). You should be able to maintain an efficient technique without suffering. Focus on distance per stroke with a stronger catch.
Solid	CSS pace	Helps build endurance and strength. This pace requires you to optimize your distance per stroke and stroke rate as best you can. Focus on a very strong catch & pull as well as increasing your stroke rate (frequency) without losing your distance per stroke too much. The intensity should be high and constant from the first repetition to the last repetition of the set. The idea is to progressively increase the total distance and duration at that pace towards the competitive season (e.g. from 10 x 100 to 20 x 100 to 30 x 100…).
Hard	CSS less 5 seconds	The goal is to give lots of power and strength in your strokes with a higher stroke rate. You can’t hold this pace for a long time due to the lactate (lactic acid) being built up in the muscles faster than it is being eliminated. Focus on maintaining a good technique throughout the whole set especially when your body gets tired. Losing the technical focus at this pace, will lead to an inefficient stroke and consequently, a loss of speed. A good way to control this is to maintain a good distance per stroke or avoid adding more than two extra strokes per length. This pace requires longer rest time / intervals and recovery.
Fast	N/A	The goal is to give the maximum power and strength over a short distance while keeping your strokes long. The stroke rate is at its maximum. Maintaining your streamline and a good technique is also crucial at this speed to maintain efficiency and avoid developing injuries.