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OBJECTIVE
To establish the control and consistency with SPL over the entire goal distance of 1000 meters.
Don’t use a Tempo Trainer. Concentrate simply on the Focal Points that enable you to create the chosen Stroke Length, then use Focal points to reduce the amount of energy required to produce that Stroke Length. In the act of doing this, you will build the ‘endurance’ you need because the training will force you to accomplish length AND efficiency over the distance you are training for.
The Goal is: to achieve Consistent SPL Control On Short Repeats
TUNE UP
Spend about 600 meters on a warm-up/tune-up where you relax, stretch out, and examine head/spine, arms, legs and synchronization to see what weak spots you want to focus on today.
MAIN SET OPTIONS
Instructions
- Pick the target SPL for the day.
- Work toward achieving that SPL on every length, then, if that is successful.
- Work on making it easier to hold that SPL on every length, then if that is successful.
- Pick a lower SPL and go back through the entire practice cycle.
Use focal points to address specific streamline improvements. Use your tune-up at the beginning to determine what Focal Points you should use for this day.
Chop up 1000 meters into small interval pieces, like 20x 50m, or 40x 25m, or mixture of small distances so you can create small segments of intense concentration, with rest in between.
Beginning Set
1250 meters (use this for several practices until consistently successful)
10 Rounds of:
- 1x 25m drill with Focal Point A, B, C, or AB, AC, BC
- 2x 50m whole stroke, hold target SPL, with same Focal Point
Intermediate Set
1400 meters (use this for several practices until consistently successful)
8 Rounds of:
- 1x 25m drill
- 1x 25m, 1x 50m, 1x 75m whole stroke
Advanced Set
1500 meters (use this for several practices until consistently successful)
3 Rounds of:
- 2x 25m drill
- 2x 50m whole stroke
- 2x 25m drill
- 2x 75m whole stroke
- 2x 25m drill
- 1x 100 whole stroke
By constraining yourself to a specific SPL and holding concentration on the stroke control details that make that possible for you, and then holding that concentration over intervals and over incrementally longer repeats, you will no doubt build and increase your ‘endurance’, while building the skills that made that endurance possible.
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