US$2.99 / week
25 or 50 m/yd pool
Level 9 details:
|Levels||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 to 70 minutes||All strokes|
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.
About the plan:
The sessions are varied and progressive to stop you getting bored. Outpace workouts are structured to help you stay motivated all year round, with a wide variety of skills, endurance, strength and speed sessions.
All of these programs have been tried and tested by swimmers and triathletes over the last ten years with a wide range of ages, abilities and swimming goals.
The plan includes a full introduction to the programme to guide you through getting the best out of it, showing you how to develop your pace judgement, as well as a comprehensive workout terminology section.
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.
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 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.
Purchase your level – you can upgrade or downgrade levels at anytime.
Receive weekly sessions via email and access through member portal.