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Training Plan 2K

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

Cycle 3 of 3

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.

Week 13 Attention Practice

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

 

Week 13 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 = 1.22 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.

 

Week 13 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 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

 

Week 13 Pace Practice

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

Week 14 Attention Practice

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

 

Week 14 Tempo Practice

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.

 

Week 14 Distance Practice

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

 

 

Week 14 Pace Practice

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

Week 15 Attention Practice

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

 

Week 15 Tempo Practice

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.

 

Week 15 Distance Practice

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

 

Week 15 Pace Practice

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

Week 16 Attention Practice

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

 

Week 16 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: 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.

 

Week 16 Distance Practice

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
Week 16 Pace Practice

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.