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Master Class 1K

Swim your first, swim your best 1km in 12 weeks.

Month 1 of 3

Instructions

Overview For 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.

Objectives For Master Class 1K

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.
Read First

Here are some instructions that will help you along as you set up your personal practices:

Read More

This information is here to support you. Do not feel obligated to read all of this at the start. But, as you go along in the training plan and run into questions about what to do, you may come back here to look for an article that may answer your questions.

In our Knowledge Base:

In our Training FAQs:

You will also find many articles describing different aspects of training in our Knowledge Base and in the Training FAQ.

Weekly Practice Pattern

3 practice patterns per week with a different focus for each.

If you have time and energy for it during the week, you may repeat any of these practices that feel most beneficial to you.

Read these instructions first:

Read these instructions first:

Stage 1

Theme: Balance, Alignment, Stability

Week 1 – Balance

Baseline Test Swim #1

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.

Attention Practice 1.1

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.

Tempo Practice 1.2

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.

Distance Practice 1.3

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.

Week 2 – Alignment

Attention Practice 2.1

You choose your specific focal point for each topic.

Main Set 1: Arm Alignment

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

Tempo Practice 2.2

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.

Distance Practice 2.3

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.

Week 3 – Stability

Attention Practice 3.1

You choose your specific focal point for each topic.

Main Set 1: Recovery – Exit

Notice how your wrist and hand exit the water and join the forearm at the start of the recovery. The wrist and hand should remain in line with the forearm, palm facing backwards, with fingers soft.

Main Set 2: Recovery Swing

Recall the shape and path that your recovery arm should take. The equilateral triangle swings out to the side, with fingers barely brushing the surface of the water.

Main Set 3: Stable Lead Arm

While you are swinging the recovery arm, notice the lead arm and keep it on target, reaching forward with no deviation up, down or sidways. Reach from the shoulder, not the hand (keep hand soft).

Tempo Practice 3.2

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.

Distance Practice 3.3

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.

Week 4 – Stability

Attention Practice 4.1

You choose your specific focal point for each topic.

Main Set 1: Recovery – Swing

The point of the recovery is to get the elbow into position, not the hand (it will come on its own). The elbow should lead the recovery, moving smoothly without pause, and rise up high, higher than the head at the moment just before the entry. The hand should drag behind the elbow like the hair on a paintbrush, until the last moment.

Main Set 2: Entry Position

Examine your entry position. It’s position is dependent on the path of your recovery swing. The elbow should be high, much higher than the head, elbow in front and above the ear, forearm angled down at 45 degrees, and pointing straight forward, in front of the shoulder.

A rehearsal to find your Entry Position: Get into Superman and lift the elbow straight up in the air (don’t pull it back!) and let the forearm hang down.

Main Set 3: Review

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

Tempo Practice 4.2

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.

Distance Practice 4.3

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.