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Outline
This is the general outline for your Distance Practice:
- Tune-Up (a.k.a. warm-up) – your choice
- Main Set 1
- Main Set 2
- 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 page below.
Instructions
Purpose
- To increase your attention endurance
- To build metabolic (energy-supply) capacity for total race distance
- To increase your awareness and control over holding steady RPE
- To build mental routines you will use during the race
Distance
There may be one or two main sets. Distances will be appropriate to the distance of the event, with gradual increase in challenge.
Skill Projects
Continue to work with the Skill Projects assigned in the Attention Practice.
Location
Some of the training plans (like 2k) are most suited to the pool where you can keep precise measurement of SPL on each length. You may convert these to an open water practice where you have fixed points you can swim between, counting strokes with acceptable precision.
The longer distance training plans (5k and above) have distance practices that are most suited to open water, where you practice in the conditions you will actually be racing in. But you may adapt these to the pool when necessary.
If practicing in the pool, you may add 10% more volume in a 25m pool or 5% in a 50m pool to the total assigned distance to compensate for the non-stroking distance in the pool during the turn and push-off.
Metrics
In these practices you will be counting strokes to create mental distance intervals, and controlling Rate of Perceived Effort (RPE).
On some sets you will use a Tempo Trainer set to suitable tempo.
Intensity
You will be working at different RPE levels, 2, 3 and 4. Some training plans may assign specific RPE zones to work in. If the work remains the same but the RPE goes down, that is a sign that you are adapting neurologically, and improving in fitness.
Complexity
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 interval (or a part of that interval) and then switch to the other focal point, or you may hold one focal point for the entire interval.
Level 2 swimmers may blend two focal points together to challenge your control further.
You might need to insert rest between distance intervals, if permitted in the assignment. 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…
Your quantity objective is to hold the assigned Focal Point and RPE for each interval. 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).
Failure Points
The main failure points to look for are:
- Your attention is wandering away from the chosen focal point
- Mental exhaustion (reaching a mental limit)
- Physical exhaustion (reaching a metabolic or muscular limit)
When you notice yourself failing to achieve your objective for the task that is the signal 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 Tempo.
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