by Admin Mediterra | Sep 27, 2020 | Master Class Instructions
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 (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.
Purpose
- To imprint improved breathing patterns into muscle memory.
- To increase endurance for holding these qualities in a consistent manner.
Distance
There may be one or two main sets, with total distance between 800 to 2000 meters.
Intensity
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.
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 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 Simple Rating System for Your Practice Results 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).
by Admin Mediterra | Sep 27, 2020 | Master Class Instructions
Outline
This is the general outline for your Tempo 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 of these tempo sets are designed according to the stage. You will find those sets listed for each practice plan.
To begin you will need to experiment (if you don’t already know) to find a tempo that feels quite natural to you already. This would be a tempo that is comfortable to hold for as long as you can swim right now. We will call this TC (for Tempo – Comfortable).
Purpose
- To increase precision of movements during breathing.
- To improve the consistent timed rhythm of those movements.
Distance
The main sets will total about 500 to 2000 meters.
Intensity
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.
Complexity
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, and the tempo at which you try to perform.
For Level 1 swimmers you may keep the tempo at TC for the entire course – though I anticipate you will feel like increasing it slightly within a few weeks, as your breathing gets better. You are free to keep it the same or increase slightly, according to the prescriptions in the practices.
For Level 2 swimmers I will recommend tempo increases at each stage (or per week). In the first week you will keep you tempo at TC. The tempo will increase in certain increments, no more than -0.02 steps at a time.
I will give those recommendations, but again, you will need to adjust a little more or a little less to suit your individual needs.
Success Is… (a.k.a. Measurements)
Your quantity objective is to hold the assigned tempos 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 Simple Rating System for Your Practice Results 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 lower the tempo slightly (by .01 or .02 seconds).
by Admin Mediterra | Sep 27, 2020 | Master Class Instructions
Outline
This is the general outline for your Attention 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
If not already assigned in the practice plan, for each main set choose any three (3) of the activities below and do them in the order that they are listed below:
- 1 minute Visualization
- 2 minute Rehearsal
- 2 minute Drill
- 3 minute Drill + 3 or 4 whole strokes
- 2x Drill + 6 to 8 whole strokes (about 25m)
- 2x (2x 25m, or 1x 50m) with 15 seconds of drill for active rest between each
- 3x 50m, or 3x (25-50-75)
- 1x 150m whole stroke with focal point
While doing drills you may stop and stand when you need a breath, or use interrupted breathing. I highly recommend that you do the drills in short repeats (6 to 10 seconds at most) and give your brain quick reset opportunities with each break for breathing.
Purpose
- To increase awareness of details in body position and in the stroke movement.
- To increase control over those details.
Distance
Each main set will be about 5 to 15 minutes or 300 to 800 meters long. A different skill project will be assigned to each main set (those sets are given below on this webpage).
Intensity
Work around rate of perceived effort (RPE) 2. The physical effort should be moderate, while the mental effort should be very high.
Complexity
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. Read about this topic in the links above.
Focal points will be suggested for each Main Set, and you may choose any to suit your individual needs. You may choose 1 or 2 focal points to use for each set.
You may view many more of from our collection on the 101 Cues for Freestyle page.
Level 1 swimmers may use one single focal point and practice the discipline of holding attention on that one focal point.
Level 2 swimmers may blend two focal points together and practice at that greater level of complexity.
In addition, I urge Level 2 swimmers to practice counting strokes on much of their practice sets, to monitor the external effects of focal points. Make it a habit (that you can turn on/off as needed).
If the skill requires training one side of the body you may break the set into two rounds and concentrate on one side on the first round, then concentrate on the other side on the second round. This can make it easier to hold attention and build control.
Remember, your objective for these attention practices is to improve control, not accomplish distance. Choose quality over quantity every time.
Stroke Counting
Level 1 swimmers need to practice counting strokes on each full, whole stroke length. I explain the importance of this in Why count strokes?
Level 2 swimmers need to practice improving stroke count (if you are not using an SPL within your Green Zone) or holding your intended SPL consistent on every length (if SPL is in Green Zone already).
So, be ready to count strokes on most of your full swimming lengths in this class.
Success Is… (a.k.a. Measurements)
Your quantity objective is to achieve the distances for each set. Your quality objective is to successfully achieve your focal point goal 70-90% of the drill or interval at 2 or 3 Star performance (see Simple Rating System for Your Practice Results 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 start to do much better then notice what specific change you made to affect that improvement – then protect and memorize that change.
by Admin Mediterra | Sep 25, 2020 | Website Help
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