Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 4 of 6
Cycle 4
Week 17
Week 17 Attention Practice
Skill Project 1: Entry Pathway
What opportunity do you have to improve the pathway your entry arm follows as it enters and extends to the target? Does it start steep? Do you allow gravity to start the pull downward? Does it level out at target depth and extend forward? Does your hand stay soft and not scoop upward? 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 17 Tempo Practice
You are preparing to stabilize your tempo on this cycle so if your current TC is suitable for your goals, do not change TC.
Main Set 1: Tempo Ladder
Distance
1000 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:
- 4x 50
- 10 seconds passive rest between repeats to change TT
- Start tempo at your comfortable tempo TC
- Increase tempo by delta D= -0.02 on each repeat
- Finish on TC-0.08
- 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
Main Set 2: Tempo Step Ladder
Distance
2000 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
- 2x 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
- Round 10: TC-0.12
Week 17 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=18, this cycle N=17). 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
3000 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 10 rounds of:
- 300
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim two 50s at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between rounds
Week 17 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 18
Week 18 Attention Practice
Skill Project 1: Entry Momentum
What opportunity do you have to improve the momentum of your entry action? Have you collected the momentum of the recovery swing and the pull of gravity and directed those into the water without any pauses? Do you feel gravity helping your entry arm go down? Do you feel acceleration forward on each entry and extension? 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 18 Tempo Practice
Main Set 1: Tempo Ladder
Distance
1000 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 + 50
- 10 seconds passive rest between repeats to change TT
- Start tempo at your comfortable tempo TC-0.02
- Increase tempo by delta D= -0.02 on each repeat
- Finish on TC-0.08
- 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
Main Set 2: Tempo Step Ladder
Distance
2000 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
- 2x 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 18 Pace Practice
Main Set: Sustain Steady SPL
Distance
3000 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 10 rounds of:
- 300
- Count strokes
- Maintain consistent N SPL
- On every repeat, swim two 50s at N-1 SPL
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 18 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 19
Week 19 Attention Practice
Skill Project 1: Catch Shape
What opportunity do you have to improve your catch shape? Is the hand on track with the shoulder? Is the elbow high and wide? Is are you getting a grip against the water with the palm and the forearm? Are you gathering water ‘inward’ under your catch side of the body? Does the elbow stay parallel with the hand (rather than slip ahead) as you press, to keep pressure evenly on forearm? Or what tends to break down when you get fatigued?
You may read more in Catch Intro.
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 19 Tempo Practice
For this and the following Tempo Practices you need to establish three ‘tempo gears’. You may read about Level 2 Setting Tempo Gears.
Main Set 1: Warm Up Tempo Gears
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.
You will use your new estimated tempo gears: TG1, TG2 and TG3.
Swim 6 rounds of:
- 150 at TG1 + 100 at TG2 + 50 at TG3
- 10 seconds passive rest between repeats to change TT
- Monitor strokes
- Maintain precision of movements as you switch gears
Main Set 2: Tempo Step Ladder
Distance
1300 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.
You are practicing how to switch tempos and immediately relax into that new tempo and hold movements precise and steady.
Swim 1 round of:
- 50 TG2 + 50 TG1
- 100 TG2 + 50 TG1
- 150 TG2 + 50 TG1
- 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- 15 seconds passive rest between repeats and rounds.
Week 19 Pace Practice
Main Set: Sustain Steady Pace
Distance
3000 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 Pace over distance.
You will combine your newly established tempo gears with SPL to hold steady pace. Your results during this practice may urge you to adjust your tempo gears slightly.
Swim 5 rounds of:
- 300 at N x TG2 + 300 at N x TG1
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer and switch tempo between TG2 and TG1 on each repeat
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats and rounds
Week 19 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
6900 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 20
Week 20 Attention Practice
Skill Project 1: Set The Catch Moment
What opportunity do you have to improve the timing of when you set the catch? Does your press on the water wait until the torso has already begun to rotate? Do you first feel pressure against the forearm before pulling? Do you start to apply pressure gradually, rather than abruptly? 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 20 Tempo Practice
For this and the following Tempo Practices you need to establish three tempo gears. You may read about Level 2 Setting Tempo Gears.
Main Set 1: Warm Up Tempo Gears
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.
You will use your new estimated tempo gears: TG1, TG2 and TG3.
Swim 6 rounds of:
- 150 at TG1 + 100 at TG2 + 50 at TG3
- 10 seconds passive rest between repeats to change TT
- Monitor strokes
- Maintain precision of movements as you switch gears
Main Set 2: Tempo Step Ladder
Distance
1300 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.
You are practicing how to switch tempos and immediately relax into that new tempo and hold movements precise and steady.
Set Tempo Trainer to the tempo for TG2 and then you will ignore the TT while swimming in TG1. You will swim TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 1 round of:
- 50 TG2 + 50 TG1
- 100 TG2 + 50 TG1
- 150 TG2 + 50 TG1
- 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- NO REST between repeats or rounds.
Week 20 Pace Practice
Main Set: Sustain Steady Pace
Distance
3000 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 Pace over distance.
For this set you will swim continuously, and break up the swim into Mental Intervals.
Set Tempo Trainer to the tempo for TG2 and then you will ignore the TT while swimming in TG1. You will swim TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 5 rounds of:
- 300 at N x TG2 + 300 at N x TG1
- Count strokes
- Maintain consistent N SPL
- Use Tempo Trainer at tempo for TG2
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 20 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7200 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 21 – Rest Week
Rest Week 21 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.