Training Plan 2K

A 4-month pace improvement plan for 2km open water racing.

Cycle 2 of 3

Cycle 2

Week 7

Baseline Test Swim #2

As with the first Baseline Test Swim we want to see how your training has affected your performance so far.

To review the rules:

You will swim 2000 (meters or yards). Pick a pace you feel you can hold for a half hour. Now that you have been training for 6 weeks you may feel stronger and able to hold a faster pace.

You should have notes on how your first BTS went. If you stopped or felt a dramatic change in energy or ease, or noticed a big change in stroke count, tempo or pace before, now you are expecting to do better than previously. Review your notes from the BTS so that you know what the signs will be during this test swim that you are swimming better than before.

Before the test swim you will simply go through your normal warm-up routine, then start the test swim.

You may use a Tempo Trainer if you use one already. Set it to a tempo you are already comfortable with from training.

Pay attention to your sense of effort during the entire swim and note the time at which you feel any changes in pace, energy, and focus.

Week 7 Attention Practice

Main Set 1

Distance: 700

Skill Topic: Low Rotation Angle

You are going to work on the low rotation angle again, in anticipation of the next set which will focus on using the Counter-Balanced Foot position to help limit that rotation angle and stabilize your rotated Skate Position.

Choose your own focal points. Use a different focal point on each round.

Swim 4 rounds of:

50 + 75 + 100 + 75 + 50
10 seconds drill as active rest between repeats
count strokes

Main Set 2

Distance: 800

Skill Topic: Counter-Balanced Foot Position

Read more about the Counter-Balanced Foot Position. Just as the front of the body – the torso and the lead arm – has a position to lock into and hold stable during the recovery swing, your feet also have an ideal position which will help absorb rotational force, help counter-balance the asymmetric position of the torso, and be positioned perfectly for the next 2 Beat Kick moment.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

4x 50 + 2x 100
15 seconds passive rest between repeats
count strokes
optional: use Tempo Trainer at comfortable tempo

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

Distance: 700

Inverted Tempo Pyramid

Swim 2 rounds of:

7x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1200

Faster Tempo Adaptation

Swim 4 rounds of:

50 + 100 + 150
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC
Increase tempo by -0.02 on each round
Finish at TC-0.06
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Week 7 Distance Practice

You should lower your starting ‘N’ SPL to reflect any improvement you made in the last cycle. For example, if you were using 21 SPL in the last cycle, and that became easy to hold, you should consider using N=20 SPL for this cycle.

Main Set 1

Distance: 500

Tempo Pyramid

Swim 2 rounds of:

5x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC
Increase tempo by delta D= +0.10 on each repeat
Finish on TC+0.40
Count strokes
Attempt to lower SPL as tempo decreases

Round 2:

Start tempo at TC+0.40
Increase tempo by -0.10 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

Distance: 1500

Focal Point Swim

Swim:

6x 250
Passive rest 10 seconds between repeats
Choose 2 focal points
Alternate focal points each 250
Choose SPL target N
Count strokes
Hold N SPL consistently
Use Tempo Trainer at tempo TC

Week 7 Pace Practice

Use your new N SPL and tempo TC for this cycle!

Main Set

Distance: 1800

Pace Progression

Swim 3 rounds of:

2x 50 + 4x 75 + 2x 100
10 seconds passive rest between repeats, 20 seconds between rounds
Choose 2 focal points
Alternate focal points every round
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Pace Progression:

Round 1: N SPL x TC+0.03
Round 2: N SPL x TC
Round 3: N SPL x TC-0.03

Week 8

Week 8 Attention Practice

Main Set 1

Distance: 800

Skill Topic: Rotation Stability

Now that you’ve worked on the Counter-Balanced Foot Position, you will use that distinct, locked foot position to help your torso stay more stable in Skate Position. The positioning of those feet during the recovery swing helps keep the torso stable. If the feet wiggle that is likely a sign that you have instability in front – hold the feet firm to help hold the front firm.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

3x 50 + 2x 75 + 1x 100
10 seconds drill as active rest between repeats
count strokes

Main Set 2

Distance: 1000

Skill Topic: 2 Beat Kick

The Counter-Balanced Foot Position is the setup for the 2-Beat Kick. If you are first able to use the feet in CBF position to stabilize the front of the body, then your feet will be in better position to create a kick that assists your torso rotation on the next switch. Practice holding the foot in its primed-for-the-kick position during the whole recovery phase, then initiate one, smooth, kick and at the finish of that kick, the foot locks in place and does not pull back to center or wiggle around at all.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

3x 100 + 1x 200
15 seconds passive rest between repeats
count strokes
optional: use Tempo Trainer at comfortable tempo

Week 8 Tempo Practice

Make sure you are using the new tempo TC for this cycle!

Main Set 1

Distance: 700

Inverted Tempo Pyramid

Swim 2 rounds of:

7x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.02
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1200

Faster Tempo Adaptation

Swim 4 rounds of:

50 + 100 + 150
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.02
Increase tempo by -0.02 on each round
Finish at TC-0.08
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Week 8 Tempo Practice

Remember, you should be using your new ‘N’ SPL for this cycle!

Main Set 1

Distance: 500

SPL Gears

Swim 2 rounds of:

25 + 50 + 75 + 100
Allow 10 seconds passive rest between repeats, 20 seconds between rounds
Count strokes
Round 1: hold N SPL consistently
Round 2: hold N-1 SPL consistently

Main Set 2

Distance: 1500

Focal Point Swim

Swim 1500 continuously:

Choose 2 focal points
Alternate focal points each 150
Choose SPL target N
Swim every 6th length at N-1 SPL
Count strokes
Hold N SPL consistently on every length! Slow down or rest a moment if needed.
Do not use Tempo Trainer

Week 8 Pace Practice

Main Set

Distance: 1800

Sustain Pace

Swim 6 rounds of:

Round 1, 3 and 5: 6x 50
Round 2, 4 and 6: 3x 100
Use N SPL x tempo TC
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every repeat
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Week 9

Week 9 Attention Practice

Main Set 1

Distance: 800

Skill Topic: Entry and Extension To Target

Review the shape of the entry arm and the pathway it takes to the target. In the next set you will connect the catch to the entry – this entry and extension is how you deliver force forward which drive the body forward. The better you carve this path, the better your body will slide forward.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

3x 50 + 2x 75 + 1x 100
10 seconds drill as active rest between repeats
count strokes

Main Set 2

Distance: 1000

Skill Topic: AB Sync Combination

Referring to Synchronized Propulsion Combinations, in this set you will focus on synchronizing the entry (A) to the set of the catch (B) and make that connection better – make an instantaneous transfer of force from the catch side to the entry side. Make it a smooth transfer through the torso rotation.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

3x 100 + 1x 200
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Week 9 Tempo Practice

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

6x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.04
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1400

Faster Tempo Adaptation

Swim 4 rounds of:

50 + 100 + 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.02
Increase tempo by -0.02 on each round
Finish at TC-0.08
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Week 9 Distance Practice

Main Set 1

Distance: 600

Tempo Pyramid

Swim 2 rounds of:

4x 75m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC+0.10
Increase tempo by delta D= +0.10 on each repeat
Finish on TC+0.40
Count strokes
Attempt to lower SPL as tempo decreases

Round 2:

Start tempo at TC+0.40
Increase tempo by -0.10 on each repeat
Finish on TC+0.10
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

Distance: 1600

Focal Point Swim

Swim 4 rounds of:

100 at N SPL, 50 at N-1 SPL, 200 at N SPL, 50 at N-1 SPL
Passive rest 10 seconds between repeats, 20 seconds between rounds
Choose 2 focal points
Alternate focal points each round
Choose SPL target N
Count strokes
Hold N SPL consistently
Use Tempo Trainer at tempo TC

Week 9 Pace Practice

Main Set

Distance: 1800

Pace Progression

Swim 3 rounds of:

3x 50 + 3x 100 + 1x 150
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every round
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Pace Progression:

Round 1: N SPL x TC
Round 2: N SPL x TC-0.03
Round 3: N SPL x TC-0.06

Week 10

Week 10 Attention Practice

Main Set 1

Distance: 800

Skill Topic: The Catch and Hold

Last week you worked on the Entry and Extension side (A) of the AB Synchronization. This week you will work on the Catch side (B). Make sure the catch has best shape and follows the pathway on track. See that it maintains steady pressure along the forearm through the whole catch and hold motion.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

8x 50 + 4x 100
10 seconds drill as active rest between repeats
count strokes

Main Set 2

Distance: 1000

Skill Topic: AB Sync Combination

As you did last week, you will again work on the AB Synchronization with particular emphasis the quality of the catch side (B).

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

50 + 100 + 150 + 200
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Week 10 Tempo Practice

Main Set 1

Distance: 500

Inverted Tempo Pyramid

Swim 2 rounds of:

5x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.06
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1500

Faster Tempo Adaptation

Swim 3 rounds of:

50 + 100 + +150 + 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.02
Increase tempo by -0.02 on each round
Finish at TC-0.08
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Week 10 Tempo Practice

Main Set 1

Distance: 600

SPL Gears

Swim 2 rounds of:

50 + 100 + 150
Allow 10 seconds passive rest between repeats, 20 seconds between rounds
Count strokes
Round 1: hold N SPL consistently
Round 2: hold N-1 SPL consistently

Main Set 2

Distance: 1600

Focal Point Swim

Swim 1600 continuously:

Choose 2 focal points
Alternate focal points each 200
Choose SPL target N
Swim every 4th length at N-1 SPL
Count strokes
Hold N SPL consistently on every length! Slow down or rest a moment if needed.
Do not use Tempo Trainer

Week 10 Pace Practice

Main Set

Distance: 1800

Sustain Pace

Swim 6 rounds of:

Round 1, 3 and 5: 6x 50
Round 2, 4 and 6: 3x 100
Use N SPL x tempo TC-0.03
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every repeat
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Week 11

Attention Practice 11.1

Main Set 1

Distance: 800

Skill Topic: The Entry and Extension

In anticipation of working on the AC Synchronization on the next set, review and improve your Entry and Extension – the shape, the pathway, the rate of speed. Make it precise on every single stroke.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

8x 50 + 4x 100
10 seconds drill as active rest between repeats
count strokes

Main Set 2

Distance: 1000

Skill Topic: AC Sync Combination

Now you are focused on the connection of the Torso Rotation (C) to the Entry and Extension to Target (A). It is easier to think of a particular point on the torso so we often choose the hip (C) to represent the entire torso unit.

There are two viewpoints to test out on this combination. Try CA where your emphasize the rotation of the hip pushing the extension forward. Then try AC where you emphasize the extension, the reach, which pulls the hip along behind it.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

50 + 100 + 150 + 200
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Tempo Practice 11.2

Main Set 1

Distance: 700

Inverted Tempo Pyramid

Swim 2 rounds of:

7x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.06
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1400

Faster Tempo Adaptation

Swim 4 rounds of:

50 + 100 + 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.04
Increase tempo by -0.02 on each round
Finish at TC-0.10
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Distance Practice 11.3

Main Set 1

Distance: 600

Tempo Pyramid

Swim 2 rounds of:

4x 75m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC+0.15
Increase tempo by delta D= +0.10 on each repeat
Finish on TC+0.45
Count strokes
Attempt to lower SPL as tempo decreases

Round 2:

Start tempo at TC+0.45
Increase tempo by -0.10 on each repeat
Finish on TC+0.10
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

Distance: 1600

Focal Point Swim

Swim 4 rounds of:

400 at N SPL, with every 4th length at N-1 SPL
Passive rest 20 seconds between rounds
Choose 2 focal points
Alternate focal points at each 200
Choose SPL target N
Count strokes
Hold N SPL consistently
Use Tempo Trainer at tempo TC

Pace Practice 13.4

Main Set

Distance: 2000

Pace Progression

Swim 2 rounds of:

50 + 100 + 150 + 200 + 200 + 150 + 100 + 50
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every round
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Pace Progression:

Round 1: N SPL x TC
Round 2: N SPL x TC-0.03

Week 12 – Rest Week

Rest Week 12 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.

Please enjoy but be careful with doing other activities. You want to allow your muscles, joints, energy systems and mind to rest and recover this week with light, enjoyable movement.

Cycle 3

Week 13

Baseline Test Swim #3

It is time to take another Baseline Test Swim reading.

To review the rules:

You will swim 2000 (meters or yards). Pick a pace you feel you can hold for a half hour. Now that you have been training for 12 weeks you may feel stronger and able to hold a faster pace.

Before the test swim you will simply go through your normal warm-up routine, then start the test swim.

You may use a Tempo Trainer if you use one already. Set it to a tempo you are already comfortable with from training.

Pay attention to your sense of effort during the entire swim and note the time at which you feel any changes in pace, energy, and focus.

Attention Practice 13.1

Main Set 1

Distance: 1200

Skill Topic: The Catch and Hold

In anticipation of working on the BC Sync Combination in the next set, review and improve your Catch and Hold skills during this set. Make sure you are using a fairly vertical forearm all the way from the start of the catch to the finish, so that you have more surface area pushing back on that pressure zone of water.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

4x 50 + 2x 100 + 1x 200
10 seconds drill as active rest between repeats
count strokes
optional: use a Tempo Trainer at a comfortable tempo

Main Set 2

Distance: 600

Skill Topic: BC Synchronization Combination

You will focus on the catch side of the body, feeling how the rotation of the hip can help you empower the catch, lightening the load on the smaller shoulder muscles and transferring more of that to the back muscles. Use the shoulder muscles to hold the shape and path of the Catch, then use the rotation of the torso to put pressure on the water so your body can slide forward, past that point.

Choose your own focal points. Use a different focal point on each round.

Swim 1 round of:

150 + 200 + 250
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Tempo Practice 13.2

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 = 1.22 in the second cycle, you should consider using tempo TC = 1.20 or 1.18 for this cycle.

Main Set 1

Distance: 700

Inverted Tempo Pyramid

Swim 2 rounds of:

7x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1400

Faster Tempo Adaptation

Swim 4 rounds of:

50 + 100 + 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC
Increase tempo by -0.02 on each round
Finish at TC-0.06
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Distance Practice 13.3

You should lower your starting ‘N’ SPL to reflect any improvement you made in the last cycle. For example, if you were using 21 SPL in the first cycle, and 20 SPL in the last cycle, and that became easy to hold, you should consider using N=19 SPL for this cycle, if you feel you might be able to reach that. Otherwise, stay with N SPL from the previous cycle.

Main Set 1

Distance: 600

SPL Gears

Swim 1 round of:

200 at N SPL
75 at N SPL + 25 at N-1 SPL (continuous)
50 at N SPL + 50 at N-1 SPL (continuous)
25 at N SPL + 75 at N-1 SPL (continuous)
100 at N-1 SPL
10 seconds rest between repeats
Count strokes

Main Set 2

Distance: 1800

Focal Point Swim

Swim 1800 continuously:

Choose 2 focal points
Alternate focal points each 150
Choose SPL target N
Swim every 6th length at N-1 SPL
Count strokes
Hold N SPL consistently on every length! Slow down or rest a moment if needed.
Do not use Tempo Trainer

Pace Practice 13.4

Use your new N SPL and tempo TC for this cycle!

Main Set

Distance: 2000

Pace Progression

Swim 2 rounds of:

50 + 100 + 150 + 200 + 200 + 150 + 100 + 50
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every round
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Pace Progression:

Round 1: N SPL x TC
Round 2: N SPL x TC-0.03

Week 14

Attention Practice 14.1

Main Set 1

Distance: 1200

Skill Topic: Torso Power

In anticipation of working on the DC Sync Combination in the next set, review and improve your sense of power coming from the torso rotation. This rotation can be strong, but it must be smooth like a ballroom dancer, not abrupt like a boxer. Check that the torso rotation is empowering the entry/extension on one side, and the catch/hold on the other.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

4x 50 + 2x 100 + 1x 200
10 seconds drill as active rest between repeats
count strokes
optional: use a Tempo Trainer at a comfortable tempo

Main Set 2

Distance: 600

Skill Topic: DC Synchronization Combination

Now you will tie the press of your poised foot (it should be in position if you’ve practiced Counter-Balanced Foot Position!) to assist the hip rotation. At normal distance swimming tempos the torso starts turning first and then the press of the foot happens a micro-second later in order to assist and enhance the rotation. The kick should not initiate the rotation at these tempos.

Choose your own focal points. Use a different focal point on each round.

Swim 1 round of:

150 + 200 + 250
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Tempo Practice 14.2

Make sure you are using your new tempo TC for this cycle! used in the last cycle.

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

6x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.02
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1500

Faster Tempo Adaptation

Swim 3 rounds of:

50 + 100 + 150 + 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.02
Increase tempo by -0.02 on each round
Finish at TC-0.06
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Distance Practice 14.3

Remember, you should be using your new ‘N’ SPL for this cycle!

Main Set 1

Distance: 600

Tempo Pyramid

Swim 2 rounds of:

6x 75m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC+0.20
Increase tempo by delta D= +0.10 on each repeat
Finish on TC+0.50
Count strokes
Attempt to lower SPL as tempo decreases

Round 2:

Start tempo at TC+0.50
Increase tempo by -0.10 on each repeat
Finish on TC+0.20
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

Distance: 1800

Focal Point Swim

Swim 9 rounds of:

200 at N SPL, with every 4th length at N-1 SPL
Passive rest 15 seconds between rounds
Choose 2 focal points
Alternate focal points on each 200
Choose SPL target N
Count strokes
Hold N SPL consistently
Use Tempo Trainer at tempo TC

Pace Practice 14.4

Main Set

Distance: 2000

Sustain Pace

Swim 5 rounds of:

2x 100 + 1x 200
Use N SPL x tempo TC
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every repeat
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Week 15

Attention Practice 15.1

Main Set 1

Distance: 700

Skill Topic: Torso Power

In anticipation of working on the BD Sync Combination in the next set, continue to review and improve your sense of power coming from the torso rotation. The rotation needs to accelerate smoothly, then move steadily to its rotated position on the other side. Make sure it rotates evenly, the same on both sides.

Choose your own focal points. Use a different focal point on each round.

Swim 1 rounds of:

100 + 150 + 200 + 150 + 100
10 seconds drill as active rest between repeats
count strokes
use a Tempo Trainer at a comfortable tempo

Main Set 2

Distance: 1200

Skill Topic: BD Synchronization Combination

The rotating torso is what connects the action of the catch arm and the kick leg. Notice that the BD connections requires BC and DC working. If those two combinations are synchronized then you will notice BCD all working together, and then you can feel the relationship between the foot and the catch hand. BC = the turn of the torso empowers the catch. DC = the press of the foot assists or even enhances the turn of the torso. Then you can feel how the press of the foot assists the catch, making it more powerful.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

100 + 200 + 300
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Tempo Practice 15.2

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

7x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.04
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1600

Faster Tempo Adaptation

Swim 2 rounds of:

3x 100 + 2x 150 + 1x 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.04
Increase tempo by -0.02 on each round
Finish at TC-0.06
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Distance Practice 15.3

Main Set 1

Distance: 400

SPL Gears

Swim 1 round of:

100 at N SPL
75 at N SPL + 25 at N-1 SPL
50 at N SPL + 50 at N-1 SPL
25 at N SPL + 75 at N-1 SPL
10 seconds rest between repeats
Count strokes

Main Set 2

Distance: 2000

Focal Point Swim

Swim 2000 continuously:

Choose 2 focal points
Alternate focal points each 250
Choose SPL target N
Swim every 5th length at N-1 SPL
Count strokes
Hold N SPL consistently on every length! Slow down or rest a moment if needed.
Do not use Tempo Trainer

Pace Practice 15.4

Main Set

Distance: 2000

Pace Progression

Swim 4 rounds of:

250 + 150 + 100
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every round
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Pace Progression:

Round 1: N SPL x TC
Round 2 and 3: N SPL x TC-0.03
Round 4: N SPL x TC-0.06

Week 16

Attention Practice 16.1

Main Set 1

Distance: 700

Skill Topic: Entry and Extension

In anticipation of working on the AD Sync Combination in the next set, continue to review and improve the Entry shape and Extension pathway to the target.

Choose your own focal points. Use a different focal point on each round.

Swim 1 rounds of:

100 + 150 + 200 + 150 + 100
10 seconds drill as active rest between repeats
count strokes
use a Tempo Trainer at a comfortable tempo

Main Set 2

Distance: 1200

Skill Topic: AD Synchronization Combination

The rotating torso is what connects the action of the entry/extension and the kick leg, across the body. Notice that the AD connections requires AC and DC working. If those two combinations are synchronized then you will notice ACD all working together, and then you can feel the relationship between the foot and the extending lead arm. AC = the turn of the torso helps finish the extension to the target of the lead arm . DC = the press of the foot assists or even enhances the turn of the torso. Then you can feel how the press of the foot assists the extension, making you travel a bit farther on each stroke.

Choose your own focal points. Use a different focal point on each round.

Swim 2 rounds of:

100 + 200 + 300
15 seconds passive rest between repeats
count strokes
use Tempo Trainer at comfortable tempo

Tempo Practice 16.2

Main Set 1

Distance: 600

Inverted Tempo Pyramid

Swim 2 rounds of:

6x 50m
Rest 10 seconds to change TT

Round 1:

Start tempo at your comfortable tempo TC-0.04
Increase tempo by delta D= -0.02 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 +0.02 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

Distance: 1600

Faster Tempo Adaptation

Swim 4 rounds of:

2x 100 + 1x 200
Passive rest 15 sec on repeats, 30 sec on rounds
Start tempo at TC-0.04
Increase tempo by -0.02 on each round
Finish at TC-0.10
Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Distance Practice 14.3

Main Set 1

Distance: 400

SPL Gears

Swim 1 round of:

100 at N SPL
50 at N SPL, 50 at N-1 SPL (continuously)
25 at N SPL, 75 at N-1 SPL (continuously)
100 at N-1 SPL
10 seconds rest between repeats
Count strokes

Main Set 2

Distance: 2000

Focal Point Swim

Swim 4 rounds of:

500 at N SPL, with every 4th length at N-1 SPL
Passive rest 15 seconds between rounds
Choose 2 focal points
Alternate focal points on each 250
Choose SPL target N
Count strokes
Hold N SPL consistently
Use Tempo Trainer at tempo TC

Pace Practice 16.4

Main Set

Distance: 2200

Sustain Pace

Swim 1 round of:

2x 300 + 3x 200 + 4x 150 + 4x 100
Use N SPL x tempo TC-0.03
15 seconds passive rest between repeats, 30 seconds between rounds
Choose 2 focal points
Alternate focal points every repeat
Count strokes. Hold N SPL consistently.
Use Tempo Trainer. Hold tempo consistently.

Week 17 – Taper Week

Week 17 Taper Practices

If you have timed this course to finish with a race then that will be your final swim. After 16 weeks of training, you should likely let your body recover and recharge before the race day. After a lengthy training period, this rest week before the race is called a taper.

For this week you want to keep the muscles humming and the neuromuscular wires sharp – so you need some stimulation without going to fatigue. Swim at least 3 times this week, follow the same practice plans from last week, but reduce the distances to 1/2 and work at the assigned intensities, but only for short periods, where you do not take yourself to muscle fatigue that would require recovery the next day.

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.

If you are anticipating the race be very careful with doing other activities! You want to allow your muscles, joints, energy systems and mind to rest and recover this week with light, enjoyable movement.