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Outline
This is the general outline for your Pace Interval Practice:
- Tune-Up (a.k.a. warm-up) – your choice
- Main Set (just one)
- Review (a.k.a. cool-down, or wrap-up) – your choice
The distance and complexity for each distance set is designed according to the cycle. You will find the specific set for each practice listed on this webpage below.
Please read the Pace Gears In Open Water. That will explain the specific purpose of this practice.
Instructions
Purpose
- To practice specific race-ready SPL x Tempo (Pace) combinations
- To condition your body for race-like pace and endurance stresses
- To develop distinct ‘pace gears’, and switch between them by feel
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
These practices can be done in the pool according to the assigned interval distances, or in the open water using stroke count intervals between two fixed points where counting strokes can be done with some precision.
Metrics
In these practices you will be counting strokes, using a Tempo Trainer to maintain tempo, and monitoring your RPE, or maintaining a certain assigned RPE.
Intensity
You will likely be working with and switching between RPE 3 and 4. 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 the main set you will need to pick 1 or 2 focal points from that week’s assigned skill projects.
If assigned, you will be holding at the assigned RPE level, while using the assigned SPL x Tempo combinations (pace gears).
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, if permitted. Some distance sets will require continuous swimming (no rest breaks). 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 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.
Failure Points
The primary failure points you will look for are:
- Your attention is wandering away from the chosen focal point
- Losing control over pace (dropping more than intended)
- Losing control over RPE (going higher than intended)
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 your SPL or Tempo variable.
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