Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 1 of 6
Instructions
Overview of the Training Plan 10K
This Training Plan is divided into 6 cycles – a 5-plus-1 recovery week cycle, followed by five 4-plus-1 recovery week cycles. This will span 31 weeks (about 7 months) until the race or the final test swim.
There are 4 recommended practice patterns per week with progressive assignments. 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.
Cycle #1
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Rest Week 6
Cycle #2
- Week 7
- Week 8
- Week 9
- Week 10
- Rest Week 11
Cycle #3
- Week 12
- Week 13
- Week 14
- Week 15
- Rest Week 16
Cycle #4
- Week 17
- Week 18
- Week 19
- Week 20
- Rest Week 21
Cycle #5
- Week 22
- Week 23
- Week 24
- Week 25
- Rest Week 26
Cycle #6
- Week 27
- Week 28
- Week 29
- Week 30
- Taper Week 31
Final 10K Race or Test Swim
Objectives for the Training Plan 10K
Your swim achievement goal is:
- Level 1: to swim 10,000 meters for the first time or
- Level 2: to swim 10,000 meters faster with more ease than before.
Covering 10,000 m for the first time, or swimming it faster is your quantity objective while doing it at the same or lower effort level is your quality objective.
In this training plan you may regard yourself as either an advanced Level 1 or a Level 2 swimmer according to our Levels Of Proficiency. You may choose either route, or modify those assignments to fit your needs better.
Choosing Your Level
Level 1 Considerations
Your main objective in the training is to build up your capacity for swimming this kind of distance at an even pace. ‘Even’ pacing means you are aiming to hold a consistent speed for the entire race, to distribute your energy evenly and have enough at the end to finish feeling well.
The chief challenges you may face are generating and sustaining power for this distance and maintaining focus for that entire time which will protect your energy expense.
Your first skill objective is to reach a suitable stroke length and maintain that for the entire distance. That SL may be about 50% to 60% of your height or wingspan. You will need to develop a feel for stroke length in the pool because you won’t be able to monitor it easily in open water.
Your second skill objective is to memorize a suitable tempo and hold that consistent for the entire distance. When consistent stroke length is combined with consistent tempo, you achieve consistent pace.
Level 2 Considerations
You main objective in the training is to build up your resilience for holding average pace over the entire distance. ‘Average’ pacing means you are aiming to vary your pace by calculated amount at different points in the race to adapt to the race and competitor conditions, so that you finish with a better time from a wiser use of your energy.
The chief challenges you may face are maintaining intensity and maintaining focus on your chosen focal points.
Your first skill objective is to develop a feel for a suitable stroke length and maintain that consistently. That SL may be about 55% to 65% of your height or wingspan. You will need to develop a feel for stroke length in the pool because you won’t be able to monitor it easily in open water.
Your second skill objective is to develop gradually faster tempos and use certain tempos to set up ‘pace gears’ you will use at different sections of your race.
Skill Projects
There are two categories of skills you will focus on in order to affect greater efficiency:
- Body position and movement pattern
- Stroke Synchronization
For these categories I will suggest something to work on, or you may select a focal point from your own assessment of your needs.
Read First
To get you started on the practices you may find it helpful to read these articles first:
Read More On Training
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:
- Measurements In A Practice Set
- Rating System For Qualities
- Test Your Progress
- Choosing Drills
- Choosing Focal Points
- Mid-Swim Decisions
- Adjusting The Challenge Level
- Choosing Warm Up And Cool Down
- Choosing The Amount Of Rest
- Three Core TI Principles
- How To Design A Task
- Task Grouping
- How To Organize A Practice
- Practice Components
- Focal Point Complexity
- Challenge Multipliers
- Tempo Trainer Basics
- Focal Point Complexity
- Sections of the Freestyle Stroke
- Glossary of Practice Terms
- How To Count Strokes
- Rate of Perceived Effort Scale
- How Distance Intervals Work
- Work:Rest Ratio
In our Training FAQs:
- How often should I practice?
- How do I use drills?
- How much rest should I take?
- What is a failure point?
You will also find many articles describing different aspects of training in our Knowledge Base and in the Training FAQ.
Read More On Open Water Training
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.
Weekly Practice Pattern
4 practice patterns per week with a different focus for each.
Weekly Practice Schedule
There are four practice types that are assigned each week. These four practice types will be described just below this section.
You can arrange those four practices any way you like over the course of a week. However, if you would like some guidance on this, we proposed this schedule for how you may arrange your practices.
And, we recommend some general conditioning exercise (on land) to be distributed across the week also. A smaller focus, and a little each day is preferable over trying to do everything in one session, on only a few days. The specific conditioning exercises are not within the scope of this course, but the focus for each conditioning session are suggested below.
DAY | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
PRACTICE | Attention Practice | Tempo Practice | Pace Intervals | Distance Practice | |||
CONDITIONING | strength | core, mobility | strength | rest | core, mobility | core | mobility |
Notice how practices of higher intensity have rest days afterwards.
You may repeat practices during the week, if you have time for more.
Read these instructions first:
Read these instructions first:
Cycle 1
Week 1
Week 1 Attention Practice
Skill Project 1: Head Position
What opportunity do you have to improve your head position? Is the head aligned, weightless on the water, spine pointed head, neck relaxed? Or what tends to break down when you get fatigued?
Choose 3 focal points – A, B and C – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A, B and C – for this improvement.
Main Set
Distance
2800 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 4 rounds of:
- 50 + 100 + 150
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: use focal point A
- Round 2: use focal point B
- Round 3: use focal point C
- Round 4: blend focal points ABC
After completing the 4 rounds, then finish with 2x 200 Pure Pleasure Swimming.
Week 1 Tempo Practice
Main Set 1: Inverted Tempo Pyramid
Distance
1500 total
Purpose
To adapt to (relax into) each new tempo and quickly establish a sustainable rhythm.
Instructions
Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.
Swim 2 rounds of:
- 5x (3x 50)
- 10 seconds passive rest between repeats 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-0.12
- 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-0.12
- 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: Tempo Ladder
Distance
900 total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo. By returning to the various tempo settings, and working at that tempo for a duration, you brain will have time to adapt to it.
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.
Swim 6 rounds of:
- 3x 50
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC
- Round 2: TC-0.03
- Round 3: TC-0.06
- Round 4: TC-0.09
- Round 5: TC-0.12
- Round 6: TC-0.15
Week 1 Pace Practice
Main Set: Sustain Steady SPL
Distance
2400 total
Instructions
Choose two or three focal points from the Attention Practice this week.
From your Attention Practice this week choose an appropriate ‘N’ SPL that you will hold consistent during this entire set. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
Swim 4 rounds of:
- 4x 150
- Count strokes
- Maintain consistent N SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Week 1 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
4500 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 2
Week 2 Attention Practice
Skill Project 1: Spine Alignment
What opportunity do you have to improve your spine alignment and stretched-firm core? Is the spine feeling long and straight, neither pushed or pulled sideways as you extend in Skate Position and swing the recovery arm? Or what tends to break down when you get fatigued?
Choose 3 focal points – A, B and C – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A, B and C – for this improvement.
Main Set
Distance
2600 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 2 rounds of:
- 50 + 100 + 150 + 200
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: alternate focal points A, B and C
- Round 2: blend focal points ABC
After completing each round, finish with 1x 300 Pure Pleasure Swimming.
Week 2 Tempo Practice
Main Set 1: Inverted Tempo Pyramid
Distance
1500 total
Instructions
Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.
Swim 2 rounds of:
- 5x (3x 50)
- 10 seconds passive rest between repeats to change TT
Round 1:
- Start tempo at your comfortable tempo TC-0.03
- 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-0.03
- 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: Tempo Ladder
Distance
900 total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo. By returning to the various tempo settings, and working at that tempo for a duration, you brain will have time to adapt to it.
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.
Swim 6 rounds of
- 50 + 100
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.03
- Round 2: TC-0.06
- Round 3: TC-0.09
- Round 4: TC-0.12
- Round 5: TC-0.15
- Round 6: TC-0.18
Week 2 Pace Practice
Main Set: Sustain Steady SPL
Distance
2400 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
Swim 4 rounds of:
- 2x (100 + 200)
- Count strokes
- Maintain consistent N SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Week 2 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
4800 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 3
Week 3 Attention Practice
Skill Project 1: Leg Alignment
What opportunity do you have to improve your leg alignment? Are they staying hidden behind the torso, toes pointed comfortably, thighs and knees close together, with minimal movement outside that hidden zone? Or what tends to break down when you get fatigued?
Choose 2 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 2 focal points – A and B – for this improvement.
Main Set
Distance
2700 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For these skill projects swim 3 rounds of:
- 50 + 100 + 150 + 200 + 150 + 100 + 50
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: use focal point A
- Round 2: use focal point B
- Round 2: blend focal points AB
After completing the 3 rounds, then finish with 1x 300 Pure Pleasure Swimming.
Week 3 Tempo Practice
Main Set 1: Inverted Tempo Pyramid
Distance
1500 total
Instructions
Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.
Swim 2 rounds of:
- 5x (3x 50)
- 10 seconds passive rest between repeats to change TT
Round 1:
- Start tempo at your comfortable tempo TC-0.03
- 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-0.03
- 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: Tempo Step Ladder
Distance
900 total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo. By returning to the various tempo settings, and working at that tempo for a duration, you brain will have time to adapt to it.
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.
Swim 6 rounds of:
- 3x 50
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.03
- Round 2: TC-0.06
- Round 3: TC-0.09
- Round 4: TC-0.06
- Round 5: TC-0.09
- Round 6: TC-0.12
Week 3 Pace Practice
Main Set: Sustain Steady SPL
Distance
2400 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
Swim 4 rounds of:
- 3x 200
- Count strokes
- Maintain consistent N SPL
- On every 4th length swim with N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Week 3 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
5100 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 4
Week 2 Attention Practice
Skill Project 1: Weight Shift
What opportunity do you have to improve the way your torso rotation is empowering your stroke? Is it connected to and empowering your arm movements? Or what tends to break down when you get fatigued?
Choose 3 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A and B – for this improvement.
Main Set
Distance
2600 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 1 round of:
- 4x 50 + 3x 100 + 2x 150 + 1x 200
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: alternate focal points A, B and blending AB
After completing each round, finish with 1x 300 Pure Pleasure Swimming.
Week 4 Tempo Practice
Main Set 1: Inverted Tempo Pyramid
Distance
1500 total
Instructions
Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.
Swim 2 rounds of:
- 5x (3x 50)
- 10 seconds passive rest between repeats to change TT
Round 1:
- Start tempo at your comfortable tempo TC-0.06
- Increase tempo by delta D= -0.03 on each repeat
- Finish on TC-0.18
- 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-0.18
- Decrease tempo by +0.03 on each repeat
- Finish on TC-0.06
- 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: Tempo Step Ladder
Distance
900 total
Instructions
Choose two or three focal points from the Attention Practice this week. Use one at a time. You may change the focal point during the set as needed.
At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.
Swim 6 rounds of
- 3x 50
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.06
- Round 2: TC-0.09
- Round 3: TC-0.12
- Round 4: TC-0.09
- Round 5: TC-0.12
- Round 6: TC-0.15
Week 4 Pace Practice
Main Set: Sustain Steady SPL
Distance
2400 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
Swim 4 rounds of:
- 100 + 200 + 300
- Count strokes
- Maintain consistent N SPL
- One every 4th length use N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Week 4 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
5400 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 5
Week 5 Attention Practice
Skill Project 1: Rotational Stability with Arms
What opportunity do you have to improve the stability of your rotated torso with your arm position in Skate? Are the arms on wide tracks like outriggers, hands at the target depth, forearms and hands shapely, soft and relaxed? Or what tends to break down when you get fatigued?
Choose 3 focal points – A and B – for this improvement.
You may see ideas for these focal points on the Freestyle Drill Resources page, and the 101 Focal Points page.
Skill Project 2: Your Choice
Consider some other part of your body position or movement patterns which attract your attention for improvement right now.
Choose 3 focal points – A and B – for this improvement.
Main Set
Distance
2700 total
Instructions
You may insert appropriate drills of your choice as a tune up before each round, or use as active rest between repeats.
The physical intensity may be light, while attention quality should be high.
For each skill project swim 2 rounds of:
- 50 + 100 + 50 + 150 + 50 + 200
- 20 seconds passive rest between repeats, 40 seconds between rounds
- Optional: use a Tempo Trainer at comfortable tempo TC
Round assignments:
- Round 1: alternate focal points A, B
- Round 2: blend focal points AB
After completing 4 rounds, finish with 1x 300 Pure Pleasure Swimming.
Week 5 Tempo Practice
Main Set: Sustain Steady Tempo
Distance
2250 total
Instructions
Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.
Swim 5 rounds of:
- 50 + 100 + 150 + 100 + 50
- 15 seconds passive rest between repeats, 30 seconds between rounds
- Use tempo TC-0.03
- Hold steady tempo for the entire set
- Monitor stroke count
Week 5 Pace Practice
Main Set: Sustain Steady SPL
Distance
2400 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. The purpose of this set is to increase your muscular and neural strength for holding a precise and steady SPL over distance.
For this set you will swim continuously, and break up the swim into Mental Intervals.
Swim 4 rounds of:
- 3x 200
- Count strokes
- Maintain consistent N SPL
- Choose 2 focal points for each round
- NO REST between repeats or rounds
Week 5 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
5700 total
Instructions
Choose two or three focal points from the Attention Practice this week. Change or blend focal points as needed.
For this set you will swim continuously – NO REST – and break up the swim into Mental Intervals of 300.
Use the N SPL and the tempo TC you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace, and then practice N SPL and Tempo separately. You will aim to hold that metric steady over the entire interval distance.
Repeat this cycle until finished with the total distance:
- First 300: N SPL x TC (hold steady pace)
- Second 300: hold steady N SPL (ignore Tempo Trainer)
- Third 300: hold steady tempo TC (monitor SPL but do not force it)
You may modify this cycle if you feel the need to spend more time on one of your weaker metrics.
Week 6 – Rest Week
Rest Week 6 Practices
You get to choose what practices to do this week. Swim at least 3 times this week, but make your distance and intensity about 1/2 of last week.
You may repeat any of the practices at half intensity, or better, swim for complete enjoyment and swim with other stroke styles. But try to swim 3 times.
Be careful with other activities so that you allow your muscles, joints, energy systems and mind to rest and recovery this week with light, enjoyable movement.