Master Class 1K

This Master Class is divided into 3 stages, with 4 weeks and 1 test swim in each stage, with 3 practices in each week, for a total of 36 practices.

Stage 1

• Baseline Test Swim #1
• Week 1 – Balance
• Week 2 – Alignment
• Week 3 – Stability
• Week 4 – Stability

Stage 2

• Baseline Test Swim #2
• Week 5 – Breathing
• Week 6 – Breathing
• Week 7 – Streamline
• Week 8 – Streamline

Stage 3

• Baseline Test Swim #3
• Week 9 – Synchronization
• Week 10 – Synchronization
• Week 11 – Synchronization
• Week 12 – Review

Final – 1000m Test Swim

This supplies you with 36 practices and 4 test swims. The first three test swims could be included in those practice times if you have time and energy for it.

The final 1000m test swim should be done on a separate day at the end, with your best tune-up before hand.

This program is organized into 12 weeks. You are free to go through the course at a faster pace or at a slower pace (doing more practices per week or less), but I do recommend a minimum of 3 practices a week in order to maintain momentum in building fitness and skills. If you can do more practices per week then I encourage you to repeat those practices of that week which have felt most productive to you.

Your swim achievement goal is to swim 1000 meters continuously.

We may divide that goal into two levels:

For Level 1 swimmers you will be completing 1000 for the first time, or for the first time with greater ease.

For Level 2 swimmers you will be completing 1000 faster than before, with more ease than ever before.

You will do this by:

1. Detecting superior shape,
2. Learning specific focal points to improve and protect your shape, and
3. Holding that superior shape consistently over the entire distance.
4. Holding that consistent SPL (stroke count) over the entire distance.
5. Holding that consistent tempo over the entire distance.

For your first test swim we just want to see what you can currently accomplish with your normal stroke.

You will simply go through your normal warm-up routine, then start the test swim.

You will start swimming and take certain measurements along the way. We need this data – it is the most important part of the test!

If you complete the entire 1000 meters that is fine. If you do not complete the entire 1000 meters that is fine too. After all, this class is going to take your abilities to a new level.

Here are the measurements you need to make. You may not be able to do all of them – and that is ok too – but they are listed in order of priority. If you can only a few, do the first ones on the list.

1. The total distance you swam.
2. The total time it took to swim that distance.
3. The number of strokes you took on each length (or on every fourth length)**
4. The time splits at each 100m mark.*
5. If you take a rest, at what point and how much rest.
6. Tempo **

You may need to take a notepad to the pool with you so you can record your data while it is fresh in your mind after the test. Record these results in your Personal Discussion Zone.

*If you have a simple water-proof sports watch, you may set the chronometer and then hit the split button each time you finish 100.

**If you have a more sophisticated swimming watch it may record your strokes and tempo for you. But I will continually urge you to practice stroke counting in your head – it has many benefits.

You choose your specific focal point for each topic.

Main Set 1: Head Position

First, put head in line with the spine, then let head (and chest together) find their weightless neutral point in the water.

Main Set 2: Spine Alignment

Imagine a shishkabob spit inserted into your spine (without pain!) and running from tip of your head to between your ankles. This line should remain straight, and everyone rotate around this line with no pushing or pulling on the spine that would contort its straightness.

Main Set 3: Hips Level and Legs Aligned

Keep the legs long and straight also (but flexible), parallel to this line. Before laying down in the water, stand up straight, military attention style, then raise up on your tippy-toes. Feel how the thigs are straight, the hips are leveled and the muscles below the belly button are pulled firm – maintain that feeling and shape while you swim.

Use the same three focal points from the main sets you did in the Attention Practice for this week. You will do three cycles of the following set, using one of those focal points for each set.

Set Tempo Trainer to TC (your comfortable tempo).

Then choose one of the following repeat patterns for each main set (you may use the same pattern for all three, or choose different ones):

• 3 rounds of (3x 50)
• 3 rounds of (50 + 100)
• 2 rounds of (50 + 100 + 150)

Drill for 2 minutes before each round to tune up the chosen focal point.

Choose 1 to 3 focal points from the the Attention Practice for this week.

You will count strokes (count at least on the last length of each repeat, if not on every length).

Then choose one of the following repeat patterns for the main set:

• 4 rounds of (50 + 75 + 100)
• 5 rounds of (2x 50, 1x 100)
• 2 rounds of (5x 100)

Drill for 2 minutes before each round.

Main Set 1: Arm Alignment

Check your arm position each time you start and finish a stroke, in Streamline Position.

Main Set 2: Leg Alignment

Keeping legs out of the way is more important than getting them to kick. Check that your legs are remaining long, straight (but slightly flexible as if the knees do not want to bend), and parallel to the surface.

The better you are bracing the hips and thighs together (Tippy-Toes focal point) the easier the hips/legs will slide up and behind the body.

Main Set 3: Turn at the Wall

Use this set to practice your turn at the wall, whether you use a flip (tumble) turn, or open turn. Come to the wall at full speed, and work on where you place your hands, your pivot point for the turn, and where you place your feet to prepare for the push-off.

Use the same three focal points from the main sets you did in the Attention Practice for this week. You will do three cycles of the following set, using one of those focal points for each set.

Set Tempo Trainer to TC (your comfortable tempo).

Then choose one of the following repeat patterns for each main set (you may use the same pattern for all three, or choose different ones):

• 3 rounds of (3x 50)
• 3 rounds of (50 + 100)
• 2 rounds of (50 + 100 + 150)

Drill for 2 minutes before each round to tune up the chosen focal point.

Choose 1 to 3 focal points from the the Attention Practice for this week.

You will count strokes (count at least on the last length of each repeat, if not on every length).

Then choose one of the following repeat patterns for the main set:

• 3 rounds of (50 + 100 + 150)
• 2 rounds of (3x 50, 2x 100, 1x 150)
• 3 rounds of (3x 150)

Drill for 2 minutes before each round.

You choose your specific focal point for each topic.

Main Set 1: Recovery – Exit

At the finish of the underwater stroke the elbow should be close to your side and underwater, with the hand is soft and under your thigh. From this position, the elbow nudges out to the side NOT UP toward the sky and leads the arm wide to the side of the body and gradually higher above the surface as it swings forward.

Notice how your hand and fingers should be soft as they exit the water, trailing behind the elbow.

Main Set 2: Recovery Swing

The arm swings wide, the scapula slides forward in the direction of travel, opening up the shoulder joint. The elbow is far to the side of the body, the hand is wider than the elbow and those soft fingers barely brush the surface of the water all the way to the entry point.

Main Set 3: Stable Lead Arm

While you are swinging the recovery arm, notice the stable, lengthened streamline side of the body, aligned in the direction of travel. On that streamline side, keep the body extending from the scapula, rather than reaching with the hand (keep hand soft).

Use the same three focal points from the main sets you did in the Attention Practice for this week. You will do three cycles of the following set, using one of those focal points for each set.

Set Tempo Trainer to TC (your comfortable tempo).

Then choose one of the following repeat patterns for each main set (you may use the same pattern for all three, or choose different ones):

• 3 rounds of (3x 50)
• 3 rounds of (50 + 100)
• 2 rounds of (50 + 100 + 150)

Drill for 2 minutes before each round to tune up the chosen focal point.

Choose 1 to 3 focal points from the the Attention Practice for this week.

You will count strokes (count at least on the last length of each repeat, if not on every length).

Then choose one of the following repeat patterns for the main set:

• 2 rounds of (50 + 100 + 150 + 200)
• 1 round of (4x 50, 3x 100, 2x 150, 1x 200)
• 5 rounds of (200)

Drill for 2 minutes before each round.

You choose your specific focal point for each topic.

Main Set 1: Recovery – Swing

The point of the recovery is to move the scapula and the elbow forward, not the hand (it will come from behind on its own). The elbow should lead the recovery, moving smoothly without pause, and gradually exit the water and rise up high, higher than the head at the moment just before the entry. The hand should drag behind the elbow like the bristles on a paintbrush, until the last moment.

Main Set 2: Entry Position

When your arm is extended out to the side of the body, hand wider than the elbow, soft fingers brushing the surface, that arm just needs to swing forward past the shoulder and then it is ready to enter again. At that moment the elbow should be poised higher than the head, forearm angled down at 45 degrees, and pointing straight forward, in front of the elbow but wider than the shoulder.

Main Set 3: Review

You choose what to work on, from a practice in a previous week.

Use the same three focal points from the main sets you did in the Attention Practice for this week. You will do three cycles of the following set, using one of those focal points for each set.

Set Tempo Trainer to TC (your comfortable tempo).

Then choose one of the following repeat patterns for each main set (you may use the same pattern for all three, or choose different ones):

• 3 rounds of (3x 50)
• 3 rounds of (50 + 100)
• 2 rounds of (50 + 100 + 150)

Drill for 2 minutes before each round to tune up the chosen focal point.

Choose 1 to 3 focal points from the the Attention Practice for this week.

You will count strokes (count at least on the last length of each repeat, if not on every length).

Then choose one of the following repeat patterns for the main set:

• 2 rounds of (50 + 150 + 250)
• 1 round of (3x 50, 2x 100, 2x 150, 1x 200, 1x 250)
• 2 rounds of (2x 250)

Drill for 2 minutes before each round.

For your second test swim we want to see what is sticking from your training in the last four weeks, and what still needs some work. Your external data results will give us clues as to what is happening inside your body.

You will go through your normal warm-up routine, then start the test swim.

Level 1 swimmers will do a test swim composed of 4x 250, with 10-15 seconds passive rest between each repeat.

Level 2 swimmers may do either the 4x 250, or one continuous 1000. If you choose to do 1000 on this test, then it will be most helpful for analysis if you keep doing 1000 for the next test swim also so we can compare results easily.

Here are the measurements you need to make. You may not be able to do all of them – but do at least the same measurements you did on the first test swim so that we can compare results. The measurements are listed in order of priority. If you can only a few, do the first ones on the list.

1. The total distance you swam.
2. The total time it took to swim that distance.
3. The number of strokes you took on each length (or on every fourth length)**
4. The time splits at each 100m mark.
5. If you take a rest, at what point and how much rest.
6. Tempo

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo).

For Level 2 swimmers you may increase tempo to TC-0.03.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 100)
• 2 rounds of (100 + 200)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal or best stroke count N (SPL, or Strokes Per Length) on each repeat.

Then choose one of the following repeat patterns for the main set:

• 3 rounds of (100 + 150 + 200)
• 1 round of (100 + 150 + 2x 200 + 150 + 100)
• 5 rounds of (200)

Drill for 1 minute before each round.

You choose your specific focal point for each topic.

Main Set 1: Exhale/Inhale

You want to make only partial air exchanges, not massive ones (because that is stressful on the body). During the non-breathing strokes, let out just small, gentle bubbles from the nose (according to the intensity of your swim). Reduce the amount of air going out and balance it with the amount of air you inhale.

Main Set 2: Breathe Timing

While turning to breathe, just before the mouth touches the air give a quick blast out of the nose and mouth to clear the airway (like dolphins clear the breathe-hole before surfacing). Then take just a ‘quick sip of air’ (like sipping super-hot tea).

Main Set 3: Push-Off + Glide from the Wall

Use this set to practice your push-off from the wall. Notice the placement of your feet, and the placement of your arms and head in streamline position BEFORE you push away from the wall. Then examine how much farther you can glide before decelerating, before taking your first stroke underwater.

Use a small sinking object as a marker to mark your first glide distance and compare to your improved glide distance. Your goal is to improve your glide distance then hold that consistent on every length you swim.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo).

For Level 2 swimmers you may keep tempo at TC-0.03.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 100)
• 2 rounds of (100 + 200)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal or best stroke count N (SPL, or Strokes Per Length) on each repeat.

Then choose one of the following repeat patterns for the main set:

• 2 rounds of (100 + 200 + 300)
• 1 round of (100 + 200 + 300 + 200 + 100)
• 4 rounds of (300)

Drill for 1 minute before each round.

You choose your specific focal point for each topic.

Main Set 1: Scapula Position

Examine the position of your scapula in Streamline Position, at the start and the finish of each stroke. The scapula directs the entire arm. The scapula should be extended forward in the direction of travel, but not so far that there is strain in the neck or shoulder. The arm extending from it should be straight in the direction of travel, but flexible like a young tree branch. Wrist should be in line with the forearm. Shoulder is above elbow, elbow is above wrist, wrist is above soft fingers. The wrist should be directly in front of the shoulder, NEVER INWARD toward the centerline of the body. Elbow should be pointing outward to the side (ready to curve into Catch position), not downward. Cuticles should be pointing forward in the direction of travel.

Pause, if needed at each start and finish of the stroke to make sure you come to and hold Streamline Position for a noticeable moment. It should be obvious to an outside observer.

Main Set 2: Entry Start

Recall the position your recovery swing is suppose to bring your elbow to, to set up the entry. High elbow, stretching the elastic tissues in the back, forearm at 45 degrees, aiming straight forward in front of the elbow (but wider than the shoulder). Now cut a hole in the surface of the water with your fingers and slide the wrist, the elbow and then the shoulder through that same small hole.

Done well, there should be no splash as each part enters the water.

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo). You may increase Tempo to TC-0.03 if TC was feeling quite comfortable last week.

For Level 2 swimmers, if TC-0.03 was feeling comfortable last week, you may increase tempo to TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 100)
• 2 rounds of (100 + 200)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal or best stroke count N (SPL, or Strokes Per Length) on each repeat.

Then choose one of the following repeat patterns for the main set:

• 1 rounds of (100 + 200 + 300 + 400)
• 1 round of (3x 100, 2x 200, 1x 400)
• 3 rounds of (400)

Drill for 1 minute before each round.

You choose your specific focal point for each topic.

Main Set 1: Entry Path

Once the recovery swing has placed the elbow and forearm into ideal entry position, it is the rotation of the body, the shifting of the weight, that sends the body into streamline on that side. When the forearm is lined up with the elbow in the direction of travel and then you shift weight to that side through the rotation, the rotating body lines up behind that arm, while the soft hand slides to its target that you practiced in Scapula Slide and Streamline Position drills.

Main Set 2: Extension

Streamline Position in the whole stroke is not a passive position. As the body slides into Streamline Position, the scapula continues to extend the body line forward, until you feel a stretch from wrist to hip, down into your thigh. This side of the body keeps lengthening in the direction of travel, until the entry of the other side of the body is ready to rotate onto its streamline.

You slide forward on this side of the body, like on a cross-country ski touching the snow, then sliding the body of the skier forward.

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo). You may keep Tempo at TC-0.03 if you chose to increase it last week.

For Level 2 swimmers, you may keep tempo at TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 100)
• 2 rounds of (100 + 200)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal or best stroke count N (SPL, or Strokes Per Length) on each repeat.

Then choose one of the following repeat patterns for the main set:

• 1 rounds of (150 + 250 + 500)
• 1 round of (500 + 300 + 200 + 100)
• 2 rounds of (500)

Drill for 1 minute before each round.

For your third baseline test swim you will go through your normal warm-up routine, then start the test swim.

Level 1 swimmers will do a test swim composed of 2x 500, with 10-15 seconds passive rest between the repeat.

Level 2 swimmers may do either the 2x 500, or one continuous 1000. If you choose to do 1000 on the last test, then it will be most helpful for analysis if you do 1000 on this test also so we can compare results easily.

Here are the measurements you need to make. You may not be able to do all of them – but do at least the same measurements you did on the first test swim so that we can compare results. The measurements are listed in order of priority. If you can only a few, do the first ones on the list.

1. The total distance you swam.
2. The total time it took to swim that distance.
3. The number of strokes you took on each length (or on every fourth length)**
4. The time splits at each 100m mark.
5. If you take a rest, at what point and how much rest.
6. Tempo

You choose your specific focal point for each topic.

Main Set 1: Arm Switch Timing

Just as the recovery arm swings past the shoulder, the soft hand should be swinging in front of the elbow and lining up with it in the direction of travel – this is the moment of the weight shift. Those soft fingers should start cutting the hole and entering back into the water and this is the exact same moment the other side of the body should break streamline and begin the underwater catch. The weight shift triggers both the entry and the catch together at the same moment.

Main Set 2: Breath Synchronized with Rotation

Your rotating body in the weight shift and your head’s turn toward the air are synchronized in motion. Just as the wrist pierces cut the surface and the arm begins to enter the water, your head and shoulders are beginning to turn away from that entering and extending side of the body.

The two actions are smooth and simultaneous, as if connected by a cable to each other.

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.03 if TC was feeling quite comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal SPL, or best stroke count N or N-1 on each repeat.

Then choose one of the following repeat patterns for the main set:

• 4 rounds of (150 + 300)
• 1 round of (2x 100, 2x 200, 2x 300)
• 4 rounds of (300)

Drill for 30 seconds before each round.

You choose your specific focal point for each topic.

Main Set 1: Smooth, Steady Switch

The action of the two arms at the switch moment are connected to each other through the rotation of the shoulders. Imagine a steel cable looping around from the catch-side wrist, through the shoulders, and to the wrist of the extending-side wrist. When you apply pressure with the catch it sends force down the cable, through the shoulders, and into the extending arm, which slides the wrist forward on the direction of travel. Action on one side immediately and smoothly initiates action on the other side, as if connected by this steel cable.

Another way to look at it, is to feel your catch arm pressing directly back, and your extending arm sliding directly forward – the two hands moving in exact opposite direction from each other (on their respective tracks), at exactly the same speed.

Main Set 2: Breath Timing and Catch

This is examining the breath timing on the other side now. As your catch hand gets a grip the resistance of water and your body starts to slide forward, your head turns with the catch (toward the side) at the same moment – you may see the catch hand with your eyes. You want to begin turning toward the breath spot as early as possible, starting as soon as the catch starts.

Main Set 3: Break-Out and First Breath

Previously, you worked on the turn at the wall, and the push-off and glide. Now you need to work on the break-out (when the body comes back up to the surface after the glide) and first breath. After the push-off, as the glide is just starting to decelerate, you need your body to be totally parallel to the surface so that it breaks the surface (hence, the name ‘break-out’) as evenly and smoothly as possible.

Imagine a submarine parallel and silent, starting to cut a smooth opening in the surface of the water and slide up to touch the air. If possible, try to refrain from taking your first breath after the break-out until your second stroke. This will allow you, at the end of the glide, to stay focused on a smooth, parallel (low-drag) body line and get into surface swimming position where you can take your best, sneakiest breath. This will prevent a slow-down in your stroke right at the beginning of the length.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.03 if TC was feeling quite comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal SPL, or best stroke count N or N-1 on each repeat.

Then choose one of the following repeat patterns for the main set:

• 1 round of (100 + 200 + 300 + 400)
• 1 round of (4x 100, 2x 200, 1x 400)
• 3 rounds of (400)

Drill for 30 seconds before each round.

You choose your specific focal point for each topic.

Main Set 1: Rotation and Extension

The hips and shoulders are joined together into the frame, to form a single body-driven stroke. The orientation of the stroke is to ‘send force forward’. With this in mind, feel the unity between the hip and the shoulder (all on the same side of the body) as you rotate the body. Where the hip goes the shoulder goes, and vice-versa, neither going ahead or lagging behind the other.

Instead of feeling the body rotate downward, as if sending that rotational force downward, imagine the rotation sending the body forward, like a corkscrew. This should encourage a restrained (or lower) rotation angle to and a slightly better slide forward.

Main Set 2: Hold Point and Slide Forward

Imagine the catch hand getting a firm grip on the water (that pilates ball of water molecules, a genuine high pressure zone). While holding that point in the water, extend your streamline side of the body forward, in the direction of travel. Feel the mass of your whole streamline side draft behind that leading arm.

Again, the orientation of the stroke is to ‘slide the body forward, not push water back.’

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.06 if you were using TC-0.03 and it was feeling comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06 or increase to TC-0.12 if TC-0.06 was feeling quite comfortable to you.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal SPL, or best stroke count N or N-1 on each repeat.

Then choose one of the following repeat patterns for the main set:

• 1 round of (100 + 200 + 300 + 400)
• 1 round of (2x 250, 1x 500)
• 2 rounds of (500)

Drill for 30 seconds before each round.

You choose your specific focal point for each topic.

Main Set 1: Review Balance, Alignment, Stability

Choose the most useful skill and focal points from Stage 1 (Balance, Alignment, Stability) and use those for this set.

Main Set 2: Review Breathing and Streamline

Choose the most useful skill and focal points from Stage 2 (Breathing and Streamline) and use those for this set.

Main Set 3: Review Synchronization

Choose the most useful skill and focal points from Stage 3 (Synchronization) and use those for this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.06 if you were using TC-0.03 and it was feeling comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06 or increase to TC-0.12 if TC-0.06 was feeling quite comfortable to you.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

Choose 1 to 3 focal points from the the Attention Practice for this week.

Level 1 swimmers will count strokes (count at least on the last length of each repeat, if not on every length).

Level 2 swimmers will hold your ideal SPL, or best stroke count N or N-1 on each repeat.

Then choose one of the following repeat patterns for the main set:

• 1 round of (2x 300, 1x 400)
• 1 round of (2x 250, 1x 500)
• 1 rounds of (600 + 400)

Drill for 30 seconds before each round.

You have made it this far – wonderful!

For your final test swim you will go through your normal warm-up routine, then start the swim.

For this swim you need to swim continuously for 1000 meters, or as far as you can go. No rest intervals.

You may use a Tempo Trainer, if you want to. If you do use it set it to your last comfortable tempo – do not set it at a tempo faster than you have been training with in the last 2 weeks. We need to test what your brain and body have adapted to so stick to that familiar tempo.

You definitely need to measure the overall time, and measure the 100 meter splits if you can as well.

If you are not using a Tempo Trainer, then please count strokes during your swim, or at least on every last length of each 100m segment of the swim.

If you are using a Tempo Trainer, then through the equation of SPL x Tempo = Pace we may estimate your SPL from that. You do not need to count strokes if you use and follow the Tempo Trainer.

Be sure to write down your results (all the collected data) as soon as you can after the test swim and copy it to your Personal Discussion Zone for your coach to review with you.

May it go well!