Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 2 of 6
Cycle 2
Week 7
Week 7 Attention Practice
Skill Project 1: Skate Position and Lead Arm
What opportunity do you have to improve your Skate Position with particular attention on the position of your lead arm? Does the lead arm slide forward on its wide track, without drifting inward? Does it stay on track during your breathing stroke? 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 7 Tempo Practice
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: Inverted Tempo Pyramid
Distance
1800 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:
- 6x (50 + 100)
- 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-0.15
- 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: 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
- 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-0.06
- Round 5: TC-0.09
- Round 6: TC-0.12
Week 7 Pace Practice
If you have been working on improving your SPL and it is getting lower, then you may choose to use a slightly lower N SPL for this cycle (if last cycle it was N=20, this cycle N=19). You may keep the same N SPL if you are not ready to increase the challenge on your stroke length.
Main Set: Sustain Steady SPL
Distance
2600 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 13 rounds of:
- 200
- Count strokes
- Maintain consistent N SPL
- On every 2nd repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between rounds
Week 7 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 8
Week 8 Attention Practice
Skill Project 1: Skate Position and Alignment
What opportunity do you have to improve your Skate Position with particular attention on your spine and leg alignment? Do you resist curving your body like a banana as you slide into Skate? Does the upper spine stay stable and straight while swinging the recovery arm? Do the legs stay hidden behind the torso all the way through the recovery swing? 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 8 Tempo Practice
Main Set 1: Inverted Tempo Pyramid
Distance
1800 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:
- 6x (50 + 100)
- 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-0.18
- 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-0.03
- 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
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-0.06
- 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 8 Pace Practice
Main Set: Sustain Steady SPL
Distance
2600 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 13 rounds of:
- 200
- Count strokes
- Maintain consistent N SPL
- On every 2nd repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between rounds
Week 8 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 9
Week 9 Attention Practice
Skill Project 1: Skate Position and Extension
What opportunity do you have to improve your Skate Position with particular attention to how much you are fully extending into your best Skate? Are you stretched on that Skate side of the body from wrist to ankle, without twisting into over-rotation? 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 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 9 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 (50 + 100)
- 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
1000 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 10 rounds of
- 1x 100
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.02
- Round 2: TC-0.04
- Round 3: TC-0.06
- Round 4: TC-0.08
- Round 5: TC-0.10
- Round 6: TC-0.06
- Round 7: TC-0.08
- Round 8: TC-0.10
- Round 9: TC-0.12
- Round 10: TC-0.14
Week 9 Pace Practice
Main Set: Sustain Steady Pace
Distance
2600 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace. You will aim to hold that pace steady over the entire distance.
Swim 13 rounds of:
- 200
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer at tempo TC
- On every 2nd repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between rounds
Week 9 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 10
Week 10 Attention Practice
Skill Project 1: Skate Position and Rotation Angle
What opportunity do you have to improve your Skate Position with particular attention on the rotation angle? Is the scapula barely touching the air? Do your stomach and hips feel barely turned away from flat? Can you empower your stroke with the a minimal amount of torso rotation? 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 10 Tempo Practice
Main Set: Sustain Steady Tempo
Distance
2500 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 + 200
- 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 10 Pace Practice
Main Set: Sustain Steady Pace
Distance
2600 total
Instructions
Choose two or three focal points from the Attention Practice this week.
Use the N SPL you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace. You will aim to hold that pace steady over the entire distance.
For this set you will swim continuously, and break up the swim into Mental Intervals.
Swim 13 rounds of:
- 200
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer at tempo TC
- On every 2nd repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between rounds
Week 10 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
6000 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 11 – Rest Week
Rest Week 11 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.