Outpace provides a great diversity of sets adapted to your level. These workouts are focused around specific goals such as endurance or speed making it easy to prepare for events, improve your swimming skills or simply stay fit.
Each session is different, with a variety of intensities, interval distances and strokes. Outpace workouts help you to increase your fitness while staying motivated all year round. We don’t use algorithms to generate multiple workouts off base interval data.
All sessions can be adapted to any pool size from 25 to 50 meters or yards, wherever you are in the world.
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.
All main sets and pull sets are on send-off intervals. This means you focus on when you start each repetition, not on the amount of rest in between.
Outpace provides you with the ultimate flexibility of swim workout where you can select a different level anytime during your plan at no extra cost.
10 levels to suit most pool swimmers and triathletes
| Levels | 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 |
| 2 | 1’50 to 1’54 | 2500 m/yd | 55 to 60 minutes | Back, Breast, Free |
| 3 | 1’45 to 1’49 | 2800 m/yd | 60 to 65 minutes | Back, Breast, Free |
| 4 | 1’40 to 1’44 | 3000 m/yd | 65 to 70 minutes | Back, Breast, Free |
| 5 | 1’35 to 1’39 | 3200 m/yd | 65 to 70 minutes | All strokes |
| 6 | 1’30 to 1’34 | 3500 m/yd | 65 to 70 minutes | All strokes |
| 7 | 1’25 to 1’29 | 3800 m/yd | 65 to 75 minutes | All strokes |
| 8 | 1’20 to 1’24 | 4000 m/yd | 65 to 70 minutes | All strokes |
| 9 | 1’15 to 1’19 | 4200 m/yd | 65 to 70 minutes | All strokes |
| 10 | 1’14 and faster | 4500 m/yd | 65 to 75 minutes | All strokes |
*(minutes & seconds)
**(Session are 90% Freestyle but can include other strokes)
If you know your level
If you already know your CSS or threshold pace per 100, go directly to the workout plans and choose your level.
Not sure about which level to choose?
Do a swim test and find out.
