Training Plan 5K
A 4-month pace improvement plan for 5km open water racing.
Cycle 2 of 3
Mesocycle #2
Week 7
Baseline Test Swim #2
For your second test swim we want to see how the training has adjusted your metrics.
The same rules as the first test swim:
You have 60 minutes. Pick a pace you feel you can hold for more than one hour – one that will make you go at your cruising speed, but not leave you wasted at the end, about RPE 3 – then see how much distance you cover in 60 minutes. You can rest as much as you need to, but the timer keeps going. If you stop before 60 minutes that is fine also – just note the time and the distance and the condition of your body and mind when you stopped.
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 60 minutes and not the time at which you feel any changes in pace, energy, and focus. These may be important markers for measuring your progress during the training program.
Report your test results, with any data on stroke count, tempo and splits, in your Discussion Zone.
Attention Practice 7.1
Distance
1800 meters
Interval Assignment: 3 rounds of 2x (50,100,150) for each set, with 2 minutes drill before each round. One round for each Main Set.
Main Set 1: Stroke Control
Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.
Main Set 2: Breathing
Specifically examine your lead arm position before, during the turn, and at the moment of taking a breath, on each breathing side. During the entire turn-to-breathe-and-return motion that lead arm should be extending forward. It can begin the catch as soon as your eyes return to looking down position.
Note that this timing requires you to have your head turning back to eyes-down AHEAD your recovery arm – if you can see your recovery arm with your own eyes, your turning too late and it will interrupted the timing of your arm switch. Early breath and early return allows you to have your head back in position when your recovery arm and lead arm are ready to switch.
Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.
Main Set 3: Synchronization
Referring to the stroke synchronization combinations, examine and improve a feature of your AB sync points.
Pace Interval Practice 7.3
Choose 2 focal points from the Attention Practice for this week.
Main Set
2000m total
5 rounds of 400, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.
- Round 1: G3
- Round 2: G2
- Round 3: G3
- Round 4: G4
- Round 5: G3
Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.
Tempo Practice 7.2
Choose focal points from the Attention Practice for this week.
Main Set 1: Tempo Pyramid
800m total
Purpose
To relax into each tempo and quickly establish a sustainable rhythm.
Instructions
Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.
Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.06. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.15 seconds.
Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.15. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.06.
Monitor stroke count but you do not need to constrain your SPL.
Main Set 2: Tempo Intervals
1800m total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo.
Instructions
Choose two focal points. You may alternate use of each focal point.
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.
6 rounds of 6x 50
- Round 1: TC – 0.06
- Round 2: TC – 0.09
- Round 3: TC – 0.12
- Round 4: TC – 0.09
- Round 5: TC – 0.12
- Round 6: TC – 0.15
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 7.4
For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.
Main Set
3000m total
Divide into 100 or 200m (or stroke) intervals.
If necessary, aim to rest at no less than 300m intervals, and make it an active rest rather than passive rest – slow down intensity or stroke pressure for 15-30 seconds, but keep swimming.
Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.
Set effort level to RPE 3, or Gear 3.
Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.
Week 8
Attention Practice 8.1
Distance
1800 meters
Interval Assignment: 3 rounds of 2x (100,200) for each set, with 2 minutes drill before each round. One round for each Main Set.
Main Set 1: Stroke Control
Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.
Main Set 2: Breathing
Specifically examine the timing of breathing – your head begins to turn (in conjunction with your shoulders) toward the breath at the moment you begin the catch. Notice the connection in timing and imagine your catch hand is pressing on a lever which pulls your head toward breathing position simultaneously.
Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.
Main Set 3: Synchronization
Examine and improve a feature of your AC sync points.
Pace Interval Practice 8.3
Choose 2 focal points from the Attention Practice for this week.
Main Set
2000m total
4 rounds of 500, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.
- Round 1: G2
- Round 2: G3
- Round 3: G4
- Round 4: G3
Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.
Tempo Practice 8.2
Choose focal points from the Attention Practice for this week.
Main Set 1: Tempo Pyramid
800m total
Purpose
To relax into each tempo and quickly establish a sustainable rhythm.
Instructions
Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.
Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.06. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.15 seconds.
Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.15. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.06.
Monitor stroke count but you do not need to constrain your SPL.
Main Set 2: Tempo Intervals
1800m total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo.
Instructions
Choose two focal points. You may alternate use of each focal point.
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.
3 rounds of (6x 100):
- Round 1: TC – 0.06
- Round 2: TC – 0.09
- Round 3: TC – 0.12
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 8.4
For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.
Main Set
3200m total
Divide into 100 or 200m (or stroke) intervals.
If necessary, aim to use active rest at no less than 300m intervals.
Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.
Set effort level to RPE 3, or Gear 3.
Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.
Week 9
Attention Practice 9.1
Distance
1800 meters
Interval Assignment: 3 rounds of 2x (300) for each set, with 1 minutes drill before each round. One round for each Main Set.
Main Set 1: Stroke Control
Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.
Main Set 2: Breathing
Work again on your lead arm during the breathing action. Specifically, keep your arm extending forward in the direction of travel until the head returns to eyes-down position. It is not a mere passive position, the body is continuing to transfer force forward, the bodyline lengthening, while breathing. It should create an even more stable, less turbulent sensation in this moment.
Look for any improvement opportunities, the select 1 or 2 focal points to use during this set.
Main Set 3: Synchronization
Examine and improve a feature of your DA sync points.
Pace Interval Practice 9.3
Choose 2 focal points from the Attention Practice for this week.
Main Set
2400m total
6 rounds of 400, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.
- Round 1: G2
- Round 2: G3
- Round 3: G2
- Round 4: G4
- Round 5: G3
- Round 6: G4
Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.
Tempo Practice 9.2
Choose focal points from the Attention Practice for this week.
Main Set 1: Tempo Pyramid
800m total
Purpose
To relax into each tempo and quickly establish a sustainable rhythm.
Instructions
Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.
Round 1: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.06. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.18 seconds.
Round 2: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.18. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.06.
Monitor stroke count but you do not need to constrain your SPL.
Main Set 2: Tempo Intervals
1800m total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo.
Instructions
Choose two focal points. You may alternate use of each focal point.
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.
6 rounds of (3x 100):
- Round 1: TC – 0.06
- Round 2: TC – 0.09
- Round 3: TC – 0.12
- Round 4: TC – 0.09
- Round 5: TC – 0.12
- Round 6: TC – 0.15
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 9.4
For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.
Main Set
3500m total
Divide into 100 or 200m (or stroke) intervals.
If necessary, aim to rest at no less than 300m intervals.
Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.
Set effort level to RPE 3, or Gear 3.
Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.
Week 10
Attention Practice 10.1
Distance
1800 meters
Interval Assignment: 3 rounds of (200,300,100) for each set, with 1 minute drill before each round. One round for each Main Set.
Main Set 1: Stroke Control
Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.
Main Set 2: Breathing
Examine how you are exhaling during the stroke between breaths. At lower exertion level aim to send a steady, but gentle stream of bubbles from the nose. As intensity increases start to exhale from the mouth also. During higher intensity swims, start with gentle bubbles and then very gradually increase the rate of exhale as you approach the moment your mouth touches the air.
Look for any improvement opportunities, the select 1 or 2 focal points to use during this set.
Main Set 3: Synchronization
Examine and improve a feature of your BD sync points.
Pace Interval Practice 10.3
Choose 2 focal points from the Attention Practice for this week.
Main Set
2400m total
4 rounds of 600, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.
- Round 1: G3
- Round 2: G2
- Round 3: G3
- Round 4: G4
Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.
Tempo Practice 10.2
Choose focal points from the Attention Practice for this week.
Main Set 1: Tempo Pyramid
800m total
Purpose
To relax into each tempo and quickly establish a sustainable rhythm.
Instructions
Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.
Round 1: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.06. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.18 seconds.
Round 2: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.18. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.06.
Monitor stroke count but you do not need to constrain your SPL.
Main Set 2: Tempo Intervals
1800m total
Purpose
To gradually adapt by relaxation into each incrementally faster tempo.
Instructions
Choose two focal points. You may alternate use of each focal point.
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.
3 rounds of (3x 200):
- Round 1: TC – 0.06
- Round 2: TC – 0.09
- Round 3: TC – 0.12
Rest 15 seconds between repeats. Drill for 30 seconds between rounds.
Distance Practice 10.4
For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.
Main Set
3800m total
Divide into 100 or 200m (or stroke) intervals.
If necessary, aim to rest at no less than 400m intervals.
Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.
Set effort level to RPE 3, or Gear 3.
Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.
Week 11 – Rest Week
Rest Week 11 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.