Training Plan 10K
A 7-month improvement plan for 10km open water racing.
Cycle 6 of 6
Cycle 6
Week 27
Week 27 Attention Practice
Skill Project 1: Counter-Balanced Foot Position
What opportunity do you have to improve your stabilizing foot position on each Skate side? Or what tends to break down when you get fatigued?
You may read about Counter-Balanced Foot Position.
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: DC Synchronization
What opportunity do you have to improve the connection between your Counter-Balanced Foot Position and the rotated torso?
You may read the DC Synchronization Intro.
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 27 Tempo Practice
You may use your adjusted tempo gears for this cycle.
Main Set: Tempo Gear Shifting
Distance
3300 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.
You will stop between repeats just long enough to switch Tempo Trainer for each gear change.
Swim 10 rounds of:
- 50 TG3 + 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- 10 seconds passive rest between repeats and rounds – just long enough to change the TT
Week 27 Pace Practice
Whether you have reached your goal SPL for this event or not, you may consider staying with this same N SPL for this cycle and work on making it easier to hold.
Main Set: Sustain Steady SPL
Distance
3300 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 11 rounds of:
- 300
- Count strokes
- Maintain consistent N SPL
- On every 300, swim two 50s at N-1 SPL
- Choose 2 focal points for each round
- 20 seconds passive rest between rounds
Week 27 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7500 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 28
Week 28 Attention Practice
Skill Project 1: 2 Beat Kick
What opportunity do you have to improve your 2 Beat Kick? Is it shaped as compact as it could be? Is the path of the kick optimal? Is the pressure of the kick steady, not abrupt? 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: DC Synchronization
What opportunity do you have to improve the connection between your 2 Beat Kick and the torso rotation?
You may read the DC Synchronization Intro.
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 28 Tempo Practice
Main Set: Tempo Gear Shifting
Distance
3300 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 TG3 and then you will ignore the TT while swimming in TG2 and TG1. You will swim TG2 and TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 10 rounds of:
- 50 TG3 + 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- NO rest between repeats and rounds
Week 28 Pace Practice
Main Set: Sustain Steady SPL
Distance
3300 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 11 rounds of:
- 300
- Count strokes
- Maintain consistent N SPL
- On every 300, swim a 50 at N-1 SPL
- Choose 2 focal points for each round
- NO REST between repeats and rounds
Week 28 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
7800 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 29
Week 29 Attention Practice
Skill Project 1: 2 Beat Kick
What opportunity do you have to continue to improve the 2 Beat Kick? Is one side less responsive, less effective than the other? 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: DA Synchronization
What opportunities do you have to improve the connection between your 2 Beat Kick and the extending arm on the opposite side?
You may read the DA Synchronization Intro.
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 29 Tempo Practice
Main Set: Tempo Gear Shifting
Distance
3250 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.
You will stop between repeats just long enough to switch Tempo Trainer for each gear change.
Swim 9 rounds of:
- 100 TG3 + 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- 10 seconds passive rest between repeats and rounds – just long enough to change the TT
Week 29 Pace Practice
Main Set: Sustain Steady Pace
Distance
3200 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 refined tempo gears with SPL to hold steady pace. Your results during this practice may urge you to adjust your tempo gears slightly.
Swim 8 rounds of:
- 50 at N+1 x TG3
- 100 at N x TG1
- 250 at N x TG2
- Count strokes
- Maintain consistent assigned SPL
- Use Tempo Trainer and switch tempo between tempo gears on each repeat
- Choose 2 focal points for each round
- 20 seconds passive rest between repeats and rounds
Week 29 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
8100 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 30
Week 30 Attention Practice
Skill Project 1: 2 Beat Kick
What opportunity do you have to continue to improve the 2 Beat Kick? Is the pressure steady and assisting the 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: DB Synchronization
What opportunities do you have to improve the connection between your 2 Beat Kick and the catch on the same side?
You may read the DB Synchronization Intro.
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 30 Tempo Practice
Main Set: Tempo Gear Shifting
Distance
3250 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 TG3 and then you will ignore the TT while swimming in TG2 and TG1. You will swim TG2 and TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 9 rounds of:
- 100 TG3 + 200 TG2 + 50 TG1
- Monitor stroke count
- Maintain precision of movements
- NO REST between repeats and rounds
Week 30 Pace Practice
Main Set: Sustain Steady Pace
Distance
3200 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 TG3 and TG1. You will swim TG3 and TG1 by feel. You will swim continuously, no passive rest. Swimming at TG1 is your active rest.
Swim 8 rounds of:
- 50 at N+1 x TG3
- 100 at N x TG1
- 250 at N x TG2
- 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 30 Distance Practice
Main Set: Steady Metrics Over Distance
Distance
8400 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 31 – Taper Week
Taper Week 31 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.