Build the set that actually fits your swimmer tonight.

Set your 100 m baseline pace and Brighton Dolphin SC turns it into turn-arounds, intervals and rest — tuned for every 25 m rep in a 60 or 90 minute Masters session.

Your baseline

100 m free baseline

1:50 /100m

≈ 7:38 /400 pace

Ability score

5.5 /10

Comfortable with 100s off a clock

Session length

60 min

~2,625 m planned

Intensity72%

Estimated pool time59:45

Fine-tune 100 m freestyle pace1:50

3 × 400 backstroke

Endurance · Club · 25 m

Fins

Warm-up

400 m

~7:50

400 choice

Easy, long and loose — find the rhythm

≈ 7:50

Pre-set

125 m

~3:45

5 × 25 fly

Rhythm over force

on 0:45

Main set

1,200 m

~25:00

3 × 400 backstroke

80% effort, long easy strokes, think about hand entry and catch

on 8:20

Drill set

500 m

~13:20

10 × 50 freestyle — odd catch-up / even breathing every 5

Odd: catch-up drill · Even: breathe every 5

on 1:20

Warm-down

400 m

~9:50

100 back / 100 breast / 200 free

Long and quiet, exhale fully

≈ 9:50

Total distance2,625 m · 60 min

Ability grounding

Threshold est.1:44 /100m free

Main set turnaround8:20

Pool length25 m

Pool settings

Session length

Emphasis