Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 3 of 6
Cycle 3
Week 12
Week 12 Attention Practice
Skill Project 1: Exit Before Recovery Swing
What opportunity do you have to improve the moment your arm exits the water and begins the recovery swing? Is the elbow immediately going wide instead of upward? Does the elbow start low and gradually climb upward? Does the forearm and hand slip out of the water, without splash, like being withdrawn from a jacket sleeve? 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 12 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 first cycle and TC=1.20 in the second cycle, you should consider using tempo TC = 1.18 or lower for this cycle.
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
- 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 Step Ladder
Distance
1350 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 9 rounds of
- 50 + 100
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC
- Round 2: TC-0.02
- Round 3: TC-0.04
- Round 4: TC-0.06
- Round 5: TC-0.08
- Round 6: TC-0.04
- Round 7: TC-0.06
- Round 8: TC-0.08
- Round 9: TC-0.10
Week 12 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=19, this cycle N=18). You may keep the same N SPL if you are not ready to increase the challenge on your stroke length. If you have reached an appropriate SPL for this event, then stay with this same N SPL and work on making it easier to hold.
Main Set: Sustain Steady SPL
Distance
2700 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 3 rounds of:
- 3x 300
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats, 40 seconds between rounds
Note for Cycle 3 Distance Practice
It is intended that by you gradually build up physical and mental strength to swim continuously for these longer distances.
If possible to fit within your weekly schedule, try to do most of these Distance Practices in one session (one continuous swim).
However, if occasionally that is not possible, you may divide up the a swim that is longer than 6000 into two parts.
Aim to make the first part at least 4500, and the second part at least 1500, so that the first swim is longer and produces some fatigue.
To get the training effect it is preferable that you do both swims in the same day, but they may be separated by some hours – like doing the first part of the swim in the morning and the second part of the swim in the afternoon.
It will be challenging to be tired from the first long swim and then later in the day get back into the water to complete the second swim – but that is the whole point. It is building up your ability to keep going when you feel fatigue, when your body is not fully recovered. In one way it may feel easier than swimming the whole distance continuously because you will have rested and restored some energy. In another way it may feel harder than swimming the whole distance at once because your body and mind resist getting back to work when they have taken a break but are not fully recovered.
Week 12 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 13
Week 13 Attention Practice
Skill Project 1: Recovery Shape
What opportunity do you have to improve the shape of your recovery arm as it swings forward? Are the fingernails brushing the surface? Is the elbow wide and the hand wider, to form a triangle beside the body? Is the hand dragging behind the elbow until the last moment? 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 13 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-0.02
- Increase tempo by delta D= -0.03 on each repeat
- Finish on TC-0.14
- 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-0.14
- Decrease tempo by +0.03 on each repeat
- Finish on TC-0.02
- 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
1350 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 9 rounds of
- 50 + 100
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.02
- Round 2: TC-0.04
- Round 3: TC-0.06
- Round 4: TC-0.08
- Round 5: TC-0.06
- Round 6: TC-0.08
- Round 7: TC-0.10
- Round 8: TC-0.12
- Round 9: TC-0.14
Week 13 Pace Practice
Main Set: Sustain Steady SPL
Distance
2700 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 3 rounds of:
- 3x 300
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 13 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 14
Week 14 Attention Practice
Skill Project 1: Smooth Recovery
What opportunity do you have to improve smooth swing of the recovery arm? Do you feel like it is moving fluidly, building momentum as it comes forward? Does the hand and forearm hang relaxed and loose? Do they drag behind until the last moment and swing forward to entry position from the momentum? Does the recovery arm feel ‘weightless’, lifting its weight off your torso for a moment while it swings forward? 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 14 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-0.04
- Increase tempo by delta D= -0.03 on each repeat
- Finish on TC-0.16
- 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-0.16
- Decrease tempo by +0.03 on each repeat
- Finish on TC-0.04
- 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
1350 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 9 rounds of
- 50 + 100
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Round assignments:
- Round 1: TC-0.04
- Round 2: TC-0.06
- Round 3: TC-0.08
- Round 4: TC-0.10
- Round 5: TC-0.08
- Round 6: TC-0.10
- Round 7: TC-0.12
- Round 8: TC-0.14
- Round 9: TC-0.16
Week 14 Pace Practice
Main Set: Sustain Steady Pace
Distance
2700 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 3 rounds of:
- 3x 300
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer at tempo TC
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats and rounds
Week 14 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
6300 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 15
Week 15 Attention Practice
Skill Project 1: Entry Position
What opportunity do you have to improve the entry position at the end of the recovery swing? Is the elbow high above and in front of the ear? Is the shoulder internally rotated and slide as far forward as comfortable? Is the forearm aimed forward on its track, at a steep entry angle? Or what tends to break down when you get fatigued?
You may read more in Entry And Extension Intro.
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 15 Tempo Practice
Main Set: Sustain Steady Tempo
Distance
2800 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 3 rounds of:
- 4x 50 + 3x 100 + 2x 150 + 1x 200
- Skip the 200 on the 3rd round
- 15 seconds passive rest between repeats, 30 seconds between rounds
- Use tempo TC-0.02
- Hold steady tempo for the entire set
- Maintain precision of movements
- Monitor stroke count
Week 15 Pace Practice
Main Set: Sustain Steady Pace
Distance
2700 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 3 rounds of:
- 3x 300
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 15 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
6600 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 16 – Rest Week
Rest Week 16 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.