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

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:

1. Body position and movement pattern
2. 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.

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.

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

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.

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

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.

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

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.

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

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.

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

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.