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Master Class Synchronization

Increase Speed Using The Power You Already Have.

Month 2 of 2

Week 5 – DC Synchronization

Baseline Test Swim #2

For your second test swim we want to see how you have improved according to various metrics.

You may choose one of the following for your test swim, either the same as last time, or choose one more challenging than before:

  • 1x 400
  • 2x 400 with 5 minutes active rest between
  • 3x 400 with 5 minutes active rest between

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.

  1. The total time to complete 400
  2. The total distance you swam without stopping
  3. If taken any rest, when and how long
  4. The number of strokes you took on each length (or on every fourth length)**
  5. The time splits at each 100m mark.*

This week your focus will be on the DC Sync combination with particular attention on the Counter-Balanced Foot Position.

Study these first:

Attention Practice 5.1

Main Set 1

Distance: 600

Skill Topic: Counter-Balanced Foot Position

Choose 2 or 3 focal points for the CBF. Change the focal point on each repeat.

Swim 3 rounds of:

  • 2x drill for 6 seconds (as needed)
  • 4x 50 whole stroke
  • 10 seconds passive rest between repeats

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3: alternate focus on left and right

 

Main Set 2

Distance: 1000

Skill Topic: DC Synchronization

On each round, connect one of the CBF focal points with the hip rotation. Change the focal point as needed. 

Swim 4 rounds of:

  • 2x 50 + 2x 75
  • 15 seconds passive rest between repeats
  • count strokes
  • optional: use Tempo Trainer at comfortable tempo

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3 and 4: alternate focus on left and right

 

Finale

Swim 2x 200 for Pure Pleasure with your favorite 1 or 2 focal points from this practice.

Tempo Practice 5.2

You should increase your starting tempo TC so that it is a bit faster than what you used in the last cycle. For example, if you were using tempo TC= 1.24 in the last cycle, you should consider using tempo TC = 1.22 or 1.20 for this cycle.

Main Set 1

Distance: 600

Tempo Pyramid

Swim 2 rounds of:

  • 6x (2x 25)
  • Rest 10 seconds to change TT

Round 1:

  • Start tempo at your comfortable tempo TC
  • Increase tempo by delta D= +0.04 on each repeat
  • Finish on TC+0.20
  • Count strokes
  • Attempt to preserve SPL as tempo increases
  • Permit one more stroke on your SPL for each 0.06 increase in tempo in order to continually increase in speed

Round 2:

  • Start tempo at TC+0.20
  • Decrease tempo by -0.04 on each repeat
  • Finish on TC
  • Count strokes.
  • Note difference in SPL from start to end. There should be fewer strokes at the end than when you started.

 

 

Main Set 2

Distance: 900

Tempo Gears

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 3 rounds of:

  • 4x 75
  • 15 seconds passive rest between repeats
  • count strokes
  • maintain consistent N SPL
  • use Tempo Trainer at assigned tempos

Round assignments:

  • Round 1: Tempo TC
  • Round 2: Tempo TC+0.04
  • Round 3: Tempo TC+0.08

 

Distance Practice 5.3

Main Set

Distance: 1500

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 3 rounds of:

  • 3x (50 + 100 + 150 + 200)
  • 15 seconds passive rest between repeats, 30 seconds rest between rounds
  • You may use a drill as active rest between rounds, as needed
  • count strokes
  • maintain consistent N SPL
  • on every 4th length, aim for N-1 SPL
  • optional: you may use a Tempo Trainer at comfortable tempo TC but remain loyal to the SPL assignment

Week 6 – DC Synchronization

This week your focus will be on the DC Sync combination with particular attention on the 2 Beat Kick.

Study these first:

And, you may view various 2 Beat Kick drills on the Video Tutorials page.

Attention Practice 6.1

Main Set 1

Distance: 600

Skill Topic: 2 Beat Kick

Choose 2 or 3 focal points for the 2BK. Change the focal point on each repeat.

Swim 4 rounds of:

  • 2x drill for 6 seconds (as needed)
  • 25 + 50 + 75 whole stroke
  • 10 seconds passive rest between repeats

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3 and 4: alternate focus on left and right

 

Main Set 2

Distance: 1000

Skill Topic: DC Synchronization

On each round, connect one of the CBF focal points with the hip rotation. Change the focal point as needed. 

Swim 4 rounds of:

  • 25 + 50 + 75 + 100
  • 15 seconds passive rest between repeats
  • count strokes
  • optional: use Tempo Trainer at comfortable tempo

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3 and 4: alternate focus on left and right

 

Finale

Swim 3x 150 for Pure Pleasure with your favorite 1 or 2 focal points from this practice.

Tempo Practice 6.2

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

  • 6x (2x 25)
  • Rest 10 seconds to change TT

Round 1:

  • Start tempo at your comfortable tempo TC
  • Increase tempo by delta D= -0.02 on each repeat
  • Finish on TC-0.10
  • Count strokes
  • Attempt to preserve SPL as tempo increases
  • Permit one more stroke on your SPL for each 0.06 increase in tempo in order to continually increase in speed

Round 2:

  • Start tempo at TC-0.10
  • Decrease tempo by +0.02 on each repeat
  • Finish on TC
  • Count strokes.
  • Note difference in SPL from start to end. There should be fewer strokes at the end than when you started.

 

Main Set 2

Distance: 1000

Adapt To Faster Tempo

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 4 rounds of:

  • 2x 50 + 2x 75
  • 15 seconds passive rest between repeats
  • count strokes
  • maintain consistent N SPL
  • use Tempo Trainer at assigned tempos

Round assignments:

  • Round 1: Tempo TC
  • Round 2: Tempo TC-0.03
  • Round 3 and 4: Tempo TC-0.06

 

Distance Practice 6.3

Main Set

Distance: 1400

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 2 rounds of:

  • 2x (150 + 200)
  • 15 seconds passive rest between repeats, 30 seconds rest between rounds
  • You may use a drill as active rest between rounds, as needed
  • count strokes
  • maintain consistent N SPL
  • on every 4th length, aim for N-1 SPL
  • optional: you may use a Tempo Trainer at comfortable tempo TC but remain loyal to the SPL assignment

Week 7 – DB Synchronization

This week your focus will be on the DB Sync combination with particular attention on the Catch.

Study these first:

 

Attention Practice 7.1

Main Set 1

Distance: 600

Skill Topic: Catch

Choose 2 or 3 focal points for the Catch. Change the focal point on each repeat.

Swim 4 rounds of:

  • 2x drill for 6 seconds (as needed)
  • 3x 50 whole stroke
  • 10 seconds passive rest between repeats

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3 and 4: alternate focus on left and right

 

Main Set 2

Distance: 1200

Skill Topic: DB Synchronization

On each round, connect one of the Catch focal points with a 2BK focal point. Change the focal point as needed. 

Swim 3 rounds of:

  • 3x 50 + 2x 75 + 1x 100
  • 15 seconds passive rest between repeats
  • count strokes
  • optional: use Tempo Trainer at comfortable tempo

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3: alternate focus on left and right

 

Finale

Swim 2x 200 for Pure Pleasure with your favorite 1 or 2 focal points from this practice.

Tempo Practice 7.2

Main Set 1

Distance: 600

Tempo Pyramid

Swim 2 rounds of:

  • 6x (2x 25)
  • Rest 10 seconds to change TT

Round 1:

  • Start tempo at your comfortable tempo TC
  • Increase tempo by delta D= +0.05 on each repeat
  • Finish on TC+0.25
  • Count strokes
  • Attempt to preserve SPL as tempo increases
  • Permit one more stroke on your SPL for each 0.06 increase in tempo in order to continually increase in speed

Round 2:

  • Start tempo at TC+0.25
  • Decrease tempo by -0.05 on each repeat
  • Finish on TC
  • Count strokes.
  • Note difference in SPL from start to end. There should be fewer strokes at the end than when you started.

 

Main Set 2

Distance: 1200

Tempo Gears

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 3 rounds of:

  • 4x 100
  • 15 seconds passive rest between repeats
  • count strokes
  • maintain consistent N SPL
  • use Tempo Trainer at assigned tempos

Round assignments:

  • Round 1: Tempo TC+0.04
  • Round 2: Tempo TC
  • Round 3: Tempo TC-0.04

 

Distance Practice 7.3

Main Set

Distance: 1500

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 2 rounds of:

  • 2x (50 + 100 + 150 + 200 + 250)
  • 15 seconds passive rest between repeats, 30 seconds rest between rounds
  • You may use a drill as active rest between rounds, as needed
  • count strokes
  • maintain consistent N SPL
  • on every 4th length, aim for N-1 SPL
  • optional: you may use a Tempo Trainer at comfortable tempo TC but remain loyal to the SPL assignment

Week 8 – DA Synchronization

This week your focus will be on the DA Sync combination with particular attention on the Entry and Extension.

Study these first:

 

Attention Practice 8.1

Main Set 1

Distance: 600

Skill Topic: Entry and Extension

Choose 2 or 3 focal points for the Entry and Extension. Change the focal point on each repeat.

Swim 4 rounds of:

  • 2x drill for 6 seconds (as needed)
  • 25 + 50 + 75 whole stroke
  • 10 seconds passive rest between repeats

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3 and 4: alternate focus on left and right

 

Main Set 2

Distance: 1400

Skill Topic: DA Synchronization

On each round, connect one of the Entry and Extension focal points with a 2BK focal point. Change the focal point as needed. 

Swim 4 rounds of:

  • 50 + 75 + 100 + 75 + 50
  • 15 seconds passive rest between repeats
  • count strokes
  • optional: use Tempo Trainer at comfortable tempo

Round assignments:

  • Round 1: focus on left side
  • Round 2:  focus on right side
  • Round 3: alternate focus on left and right

 

Finale

Swim 3x 150 for Pure Pleasure with your favorite 1 or 2 focal points from this practice.

Tempo Practice 8.2

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

  • 6x (2x 25)
  • Rest 10 seconds to change TT

Round 1:

  • Start tempo at your comfortable tempo TC
  • Increase tempo by delta D= -0.03 on each repeat
  • Finish on TC-0.15
  • Count strokes
  • Attempt to preserve SPL as tempo increases
  • Permit one more stroke on your SPL for each 0.06 increase in tempo in order to continually increase in speed

Round 2:

  • Start tempo at TC-0.15
  • Decrease tempo by +0.03 on each repeat
  • Finish on TC
  • Count strokes.
  • Note difference in SPL from start to end. There should be fewer strokes at the end than when you started.

 

Main Set 2

Distance: 1200

Adapt To Faster Tempo

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 3 rounds of:

  • 3x 50 + 2x 75 + 1x 100
  • 15 seconds passive rest between repeats
  • count strokes
  • maintain consistent N SPL
  • use Tempo Trainer at assigned tempos

Round assignments:

  • Round 1: Tempo TC
  • Round 2: Tempo TC-0.03
  • Round 3: Tempo TC-0.06

 

Distance Practice 8.3

Main Set

Distance: 1600

Choose 2 or 3 focal points from this week’s assigned skill projects. Change focal point on repeats as needed.

Take your best, consistent SPL from the Attention Practice this week and make that your N SPL for this set. Maintain a consistent N SPL for every length.

Swim 4 rounds of:

  • 1x (300 + 100)
  • 15 seconds passive rest between repeats, 30 seconds rest between rounds
  • You may use a drill as active rest between rounds, as needed
  • count strokes
  • maintain consistent N SPL
  • on every 4th length, aim for N-1 SPL
  • optional: you may use a Tempo Trainer at comfortable tempo TC but remain loyal to the SPL assignment
Final Test Swim #3

For your final test swim you may choose one of the following for your test swim, either the same as last time, or choose one more challenging than before:

  • 1x 400
  • 2x 400 with 5 minutes active rest between
  • 3x 400 with 5 minutes active rest between

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.

  1. The total time to complete 400
  2. The total distance you swam without stopping
  3. If taken any rest, when and how long
  4. The number of strokes you took on each length (or on every fourth length)**
  5. The time splits at each 100m mark.*