Master Class Breathing
Free up more energy. Breath with more skill, confidence and ease in 8 weeks.
Month 2 of 2
Stage 2
Week 5 – Breathing
Baseline Test Swim #2
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.
For this test you may repeat the exact same test swim you did for #1, or you may do one that is slightly more challenging by swimming longer repeats, or using less rest, or swim the entire distance continuous with no rest.
- 4x 200 with 10 seconds rest
- 2x 400 with 20 seconds rest
- 1x 800
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 200, with 10 seconds passive rest between each repeat.
Level 2 swimmers may do either the 2x 400, or one continuous 800. If you choose to do 800 on this test, then it will be most helpful for analysis if you keep doing 800 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.
- The total distance you swam.
- The total time it took to swim that distance (and any rest intervals you took).
- The number of strokes you took on each length (or on every fourth length)
- The time splits at each 100m mark.
- Tempo
Week 5 Homework Assignment
Last week you practiced adding a new breathing exercise to your practice preparation routine. This week, your are going to look for one way to make some improvement to that routine.
Suggestions:
- Find a better location to do it (less distracting, or more comfortable).
- Improve your posture.
- Extend it one more minute.
- Make it smoother.
- Vary the rate and depth of breathing – over three rounds, start slow and gentle, and on the next round, make it slightly stronger. On the final round have your depth of breathing match the depth you will need on your first length you swim in the water.
Please share your improvement and results with your coach in your Discussion Zone.
Attention Practice 5.1
Main Set 1: Head Position
Focal Point: Stable Front Arm
When you begin to turn toward the breath, the lead arm should continue to extend forward and hold that extending position until breathing is done and head returns to eyes-down position. The lead arm does not begin the catch until the head has returned to this position. This focal point will make an important correction to your switch timing.
Main Set 2: Timing
Focal Point: Sync turn of head with turn of shoulder
Imagine a thick rubber band tying you chin to your shoulder. As the shoulder turns it pulls the chin with it, towards the air. As you are taking a quick sip of air, the band is cut and the head immediately springs back to eyes-down position.
Main Set 3: Your Choice
Choose a skill project and focal point from last week and use that in this set.
Tempo Practice 5.2
Choose focal points from the Attention Practice for this week.
Use the BEEP of the Tempo Trainer to help you establish rhythm, then integrate your breathing focal point into that rhythm.
Main Set 1: Tempo Pyramid
600m total
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: 6x 50 with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your comfortable tempo). Then slow down the tempo by +0.03 second on each repeat. You will finish on TC + 0.15 seconds.
Round 2: 6x 50 Start with your Tempo Trainer set to TC + 0.15 (your comfortable tempo). Then speed up the tempo by -0.03 second on each repeat. You will finish on TC.
Observe stroke count but you do not need to constrain your SPL. Focus on a breathing focal point instead.
Main Set 2: Tempo Intervals
1200m total Choose two focal points. Use the first focal point on round, and the second focal point on the next round.
Level 1 Assignment
3 Rounds:
- (3x 50, 2x 75, 1x 100) at TC + 0.06
- (3x 50, 2x 75, 1x 100) at TC + 0.03
- (3x 50, 2x 75, 1x 100) at TC
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Level 2 Assignment
3 Rounds:
- (2x 75, 1x 100, 1x 150) at TC + 0.06
- (2x 75, 1x 100, 1x 150) at TC + 0.03
- (2x 75, 1x 100, 1x 150) at TC
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 5.3
For these practices you will choose an optimal stroke count (= ‘N’ SPL) and count strokes on each length.
Main Set 1
Distance 500m.
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: Drill for 2 minutes, then 10x (50) whole stroke with 10 seconds rest. Breathe on pattern of 3-stroke, 2-stroke, 3-stroke, 2-stroke, etc.
Level 1 assignment: Use Tempo Trainer set to TC – 0.01. Count strokes and hold SPL at N on every length.
Level 2 assignment: Use Tempo Trainer set to TC – 0.04. Count strokes and hold SPL at N on every length.
Main Set 2
Level 1 Assignment with 3 Rounds:
- (100 + 200) whole stroke.
- Take N-1 SPL on every 4th length (75m at N SPL, then 25m at N-1 SPL)
- Breathe on every 3-2-3-2 stroke
- 2 minute drill for active rest between rounds
- Distance 900m
Level 2 Assignment with 3 Rounds:
- 1x 300 whole stroke
- Take N-1 SPL on every 3rd lap (100m at N SPL, then 50 at N-1 SPL)
- Breath every 3-2-3-2 stroke
- 2 minute drill for active rest between rounds
- Distance 900m
Week 6 – Breathing
Attention Practice 6.1
Main Set 1: Timing
Focal Point: Sync the turn to breath with the set of the catch
At the moment your lead arm touches ‘the ball’ to set the catch, this is the trigger for the head to turn as well. Imagine the catch arm pressing a lever which pulls the head toward the air.
Main Set 2: Air Management
Focal Point: Partial Exchange
The intensity of the exhale/inhale should be proportional to the intensity of your swimming. In gentle swimming the exhale should be gentle and steady, and the inhale strong but short. When intensity of swimming increases (faster tempo or higher effort) the intensity of exhale/inhale should increase also – but proportionally.
In all cases your goal is to make frequent breaths (with an appropriate breathing pattern) and make only partial exchanges of air – emptying the lungs (the sensation of complete exhale, or complete inhale) will actually cause more stress to the body, rather than relieve it.
Main Set 3: Your Choice
Choose a skill project and focal point from last week and use that in this set.
Tempo Practice 6.2
Choose focal points from the Attention Practice for this week.
Use the BEEP of the Tempo Trainer to help you establish rhythm, then integrate your breathing focal point into that rhythm.
Main Set 1: Tempo Pyramid
600m total
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: 6x 50 with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your comfortable tempo). Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.15 seconds.
Round 2: 6x 50 Start with your Tempo Trainer set to TC – 0.15 (your comfortable tempo). Then slow down the tempo by -0.03 second on each repeat. You will finish on TC.
Observe stroke count but you do not need to constrain your SPL. Focus on a breathing focal point instead.
Main Set 2: Tempo Intervals
1200m total
Choose two focal points. Use the first focal point on round, and the second focal point on the next round.
Level 1 Assignment
3 Rounds:
- (3x 50, 2x 75, 1x 100) at TC
- (3x 50, 2x 75, 1x 100) at TC – 0.03
- (3x 50, 2x 75, 1x 100) at TC – 0.06
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Level 2 Assignment
3 Rounds:
- (2x 75, 1x 100, 1x 150) at TC
- (2x 75, 1x 100, 1x 150) at TC – 0.03
- (2x 75, 1x 100, 1x 150) at TC – 0.06
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 6.3
For these practices you will choose an optimal stroke count (= ‘N’ SPL) and count strokes on each length.
Main Set 1
Distance 450m.
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: Drill for 2 minutes, then 6x (75) whole stroke with 10 seconds rest. Breathe on pattern of 3-stroke, 2-stroke, 3-stroke, 2-stroke, etc.
Level 1 assignment: Use Tempo Trainer set to TC – 0.01. Count strokes and hold SPL at N on every length.
Level 2 assignment: Use Tempo Trainer set to TC – 0.04. Count strokes and hold SPL at N on every length.
Main Set 2
Level 1 Assignment with 3 Rounds:
- (150 + 200) whole stroke.
- Switch SPL Gears (50m at N+1 SPL, then 50m at N, and then 50m at N-1, and repeat)
- Breathe on every 3-2-3-2 stroke
- 2 minute drill for active rest between rounds
- Distance 900m
Level 2 Assignment with 4 Rounds:
- 1x 300 whole stroke
- Switch SPL Gears (50m at N+1 SPL, then 50m at N, and then 50m at N-1, and repeat)
- Breath every 3-2-3-2 stroke
- 2 minute drill for active rest between rounds
- Distance 1200m
Week 7 – Streamline
Attention Practice 7.1
Main Set 1: Timing
Focal Point: Sync turn to breath with Mail Slot Entry
As the fingers of the recovery arm pierce the surface of the water to begin the entry, this is the trigger for the head to begin to turn toward breath. Imagine the entry arm pressing a lever which pushes the head away from the entry/extending arm and toward the breathing spot.
Main Set 2: Air Management
Focal Point: Choose an air management focal point that is most helpful to you right now.
Main Set 3: Your Choice
Choose a skill set and focal point from last week and use that in this set.
Tempo Practice 7.2
Choose focal points from the Attention Practice for this week.
Use the BEEP of the Tempo Trainer to help you establish rhythm, then integrate your breathing focal point into that rhythm.
Main Set 1: Tempo Pyramid
600m total
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: 6x 50 with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your comfortable tempo). Then slow down the tempo by +0.04 second on each repeat. You will finish on TC + 0.20 seconds.
Round 2: 6x 50 Start with your Tempo Trainer set to TC + 0.20 (your comfortable tempo). Then speed up the tempo by -0.04 second on each repeat. You will finish on TC.
Observe stroke count but you do not need to constrain your SPL.
Focus on a breathing focal point instead.
Main Set 2: Tempo Intervals
Choose two focal points. Use the first focal point on round, and the second focal point on the next round.
Level 1 Assignment
1200m total
3 Rounds:
- (2x 75, 1x 100, 1x 150) at TC + 0.08
- (2x 75, 1x 100, 1x 150) at TC + 0.04
- (2x 75, 1x 100, 1x 150) at TC
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Level 2 Assignment
1650m total
3 Rounds:
- (2x 100, 150, 200) at TC + 0.08
- (2x 100, 150, 200) at TC + 0.04
- (2x 100, 150, 200) at TC
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 7.3
For these practices you will choose an optimal stroke count (= ‘N’ SPL) and count strokes on each length.
Main Set 1
Distance 600m.
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: Drill for 2 minutes, then 12x 50 whole stroke with 15 seconds rest. Breathe every 3rd stroke, with one 5-stroke breathing gap on each length.
Level 1 assignment: Use Tempo Trainer set to TC – 0.02. Count strokes and hold SPL at N on every length.
Level 2 assignment: Use Tempo Trainer set to TC – 0.06. Count strokes and hold SPL at N on every length.
Main Set 2
Level 1 Assignment with 4 Rounds:
- 1x 200 whole stroke.
- Switch SPL Gears in each repeat (50m at N+1 SPL, then 50m at N, and then 50m at N-1, then repeat)
- Breathe on every 3rd stroke with one 5-stroke breathing gap on each length.
- 2 minute breathing drill of your choice for active rest between rounds
- Distance 800m
Level 2 Assignment with 2 Rounds:
- 1x 400 whole stroke
- Switch SPL Gears (50m at N+1 SPL, then 50m at N, and then 50m at N-1, then repeat)
- Breathe on every 3rd stroke with one 5-stroke breathing gap on each length.
- 2 minute breathing drill of your choice for active rest between rounds
- Distance 800m
Week 8 – Streamline
Attention Practice 8.1
Main Set 1: Head Position
Focal Point: Choose a head position focal point that is most helpful to you right now.
Main Set 2: Timing
Focal Point: Choose a synchronization focal point that is most helpful for setting the best timing of the head’s turn toward breath.
Main Set 3: Your Choice
Choose a skill set and focal point from last week and use that in this set.
Tempo Practice 8.2
Choose focal points from the Attention Practice for this week.
Use the BEEP of the Tempo Trainer to help you establish rhythm, then integrate your breathing focal point into that rhythm.
Main Set 1: Tempo Pyramid
600m total
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: 6x 50 with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your comfortable tempo). Then speed up the tempo by -0.04 second on each repeat. You will finish on TC – 0.20 seconds.
Round 2: 6x 50 Start with your Tempo Trainer set to TC – 0.20 (your comfortable tempo). Then slow down the tempo by -0.04 second on each repeat. You will finish on TC.
Observe stroke count but you do not need to constrain your SPL.
Focus on a breathing focal point instead.
Main Set 2: Tempo Intervals
Choose two focal points. Use the first focal point on round, and the second focal point on the next round.
Level 1 Assignment
1200m total
3 Rounds:
- (2x 75, 1x 100, 1x 150) at TC
- (2x 75, 1x 100, 1x 150) at TC – 0.04
- (2x 75, 1x 100, 1x 150) at TC – 0.08
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Level 2 Assignment
1150m total
3 Rounds:
- (2x 100, 150, 200) at TC
- (2x 100, 150, 200) at TC – 0.04
- (2x 100, 150, 200) at TC – 0.08
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 8.3
For these practices you will choose an optimal stroke count (= ‘N’ SPL) and count strokes on each length.
Main Set 1
Distance 600m.
Choose two focal points. Use the first focal point on one length, and the second focal point on the next length.
Round 1: Drill for 2 minutes, then 8x 75 whole stroke with 15 seconds rest. Breathe every 3rd stroke, with one 5-stroke breathing gap on each length.
Level 1 assignment: Use Tempo Trainer set to TC – 0.02. Count strokes and hold SPL at N on every length.
Level 2 assignment: Use Tempo Trainer set to TC – 0.06. Count strokes and hold SPL at N on every length.
Main Set 2
Level 1 Assignment with 4 Rounds:
- 1x 250 whole stroke.
- Switch SPL Gears (50m at N+1 SPL, then 50m at N, and then 50m at N-1, then repeat)
- Breathe on every 3rd stroke with one 5-stroke breathing gap on each length.
- 2 minute breathing drill of your choice for active rest between rounds
- Distance 1000m
Level 2 Assignment with 3 Rounds:
- 1x 400 whole stroke
- Switch SPL Gears (50m at N+1 SPL, then 50m at N, and then 50m at N-1, then repeat)
- Breathe on every 3rd stroke with one 5-stroke breathing gap on each length.
- 2 minute breathing drill of your choice for active rest between rounds
- Distance 1200m
Final
Final 800 Test Swim
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 800 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 the TT 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 the Tempo Trainer and are consistent with your push-off and matching strokes to the beep.
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.