Level 1 – Distance Practice Instructions

Forums Library Swim Course Instructions Level 1 – Distance Practice Instructions

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  • #16791
    Admin Mediterra


    This is the general outline for your Distance Practice:

    • Tune-Up (a.k.a. warm-up) – your choice
    • Main Set 1
    • Main Set 2 (optional)
    • Review (a.k.a. cool-down, or wrap-up) – your choice

    The distance and complexity for each distance set is designed according to the stage. You will find the specific set for each practice listed on this training plan.




    • To imprint improved breathing patterns into muscle memory.
    • To increase endurance for holding these qualities in a consistent manner.


    There may be one or two main sets, with total distance between 800 to 2000 meters.


    Work around RPE 3 to 4, with the expectation that improvement in control over breathing will lower your sense of effort from RPE 4 to 3.


    On each distance set you will need to pick 1 or 2 focal points from that week’s practice.

    Level 1 swimmers may work on holding a single focal point for one lap and then switch to the other focal point for the next lap, or you may hold one focal point for the entire repeat.

    Level 2 swimmers may blend two focal points together to challenge your control further.

    You will need to insert rest between each distance interval. I have given recommendations for rest above, on this webpage.

    The challenge level (the neurological complexity) is determined by the focal points you choose and the standard for quality you set for each of those focal points.

    Success Is… (a.k.a. Measurements)

    Your quantity objective is to hold the assigned SPL for each set. Your quality objective is to successfully achieve your focal point goal 60-90% of the drill or interval at 2 or 3 Star performance (see Rating System For Qualities article above for definition of Quality Star Rating). 

    Failure Points

    When you notice yourself failing to achieve your objective for the task that is the trigger for you to find the possible cause so you can make adjustments in your focal point or adjustment in your task complexity. If you are failing to meet your standard for more than 50% of  the time you may add more rest, or adjust SPL (adjust by +/- 1 stroke for 25m, or +/- 2 strokes for 50m).

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