Training Plan 5K

A 4-month pace improvement plan for 5km open water racing.

Cycle 3 of 3

Mesocycle #3

Week 12

Baseline Test Swim #3

For your third test swim we want to see how the training has improved your metrics, and where weak spots remain.

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 again if you used one on a previous test. 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 12.1

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 Pattern

Experiment with different breathing patterns that you may use during your race.

Patterns are set by stroke count. Patterns you may consider are:

3-stroke (standard bi-lateral)
2-stroke on left for 20 breaths, then 2-stroke on right for 20 breaths
2-3-2-3
3-4-3-4

The pattern is meant to serve your need for frequent, abundant air exchange. So make the pattern fit your effort level which drives your rate of air exchange. As effort level goes up or down, your stroke tempo may change which then changes the amount of time between strokes and changed your window of breathing opportunity. So your breathing pattern needs to adjust with respect to both effort and stroke tempo.

Choose two or three breathing patterns and use those during the practices from here on.

Main Set 3: Synchronization

Choose the synchronization pairing which is your strongest, or most stroke-impacting combination to focus on.

Pace Interval Practice 12.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

2000m total

5 rounds of 2x 200, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

You have two options on the follow pace gear set – you may stay working with moderate gears in Option 1 or more intense gears in (Option 2).

Round 1: G3 (G4)
Round 2: G2 (G3)
Round 3: G3 (G3)
Round 4: G4 (G3)
Round 5: G3 (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 12.2

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 – 0.09. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.18 seconds.

Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.18. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.09.

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 – 0.09
Round 2: TC – 0.12
Round 3: TC – 0.15
Round 4: TC – 0.12
Round 5: TC – 0.15
Round 6: TC – 0.18

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 12.4

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

4000m total

Divide into 200 or 300m (or stroke) intervals.

If necessary, aim to rest at no less than 400m 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 13

Attention Practice 13.1

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: Breath Timing

Specifically examine the timing of breathing – and look at the relationship between your head turning (to the left) and your right arm entering the water and extending forward to the target. Feel that connection between the head-shoulder rotation and the extending arm. Perfect that connection.

In relation to this extending front arm, have that lead arm hold its extended position until your face returns to eyes-down position.

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

Choose what seems to be your weakest synchronization pairing, or that which seems to have the least impact on your stroke. Experiment with that connection, changing it a little more and a little less than normal to see how it affects the sensation of force transferring through your body. Make new discoveries which may increase your appreciation for the connection of these parts.

Pace Interval Practice 13.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

2100m total

7 rounds of 300, 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: G3
Round 3: G4
Round 4: G3
Round 5: G3
Round 6: G4
Round 7: 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 13.2

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.

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.

3 rounds of (3 cycles of 2x 100, new focal point each cycle):

Round 1: TC – 0.09
Round 2: TC – 0.12
Round 3: TC – 0.15

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 13.4

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

4300m total

Divide into 200 or 300m (or stroke) intervals.

If necessary, aim to use active 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 14

Attention Practice 14.1

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 Pattern

Take the breathing patterns you chose from Week 12 and experiment with those at different tempos, associating each one with some specific tempo range and effort level.

Main Set 3: Synchronization

Again, choose your strongest synchronization pairing to work with. Experiment by adjusting the timing a little more and a little less than normal to see how it affects the sensation of force transferring through your body. With those observations refine that connection further.

Pace Interval Practice 14.3

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#.

You have two options on the follow pace gear set – you may stay working with moderate gears in Option 1 or more intense gears in (Option 2).

Round 1: G2 (G4)
Round 2: G3 (G3)
Round 3: G3 (G3)
Round 4: G3 (G3)
Round 5: G4 (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 14.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

1000m 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 – 0.09. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.21 seconds.

Round 2: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.21. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.09.

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.

You have two options on the follow tempo progression – you may stay working with tempos in Option 1 or progress further with tempos in (Option 2).

6 rounds of (3x 100):

Round 1: TC – 0.09 (0.12)
Round 2: TC – 0.12 (0.15)
Round 3: TC – 0.15 (0.18)
Round 4: TC – 0.12 (0.15)
Round 5: TC – 0.15 (0.18)
Round 6: TC – 0.18 (0.21)

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 14.4

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

4600m total

Divide into 200 or 300m (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 15

Attention Practice 15.1

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 Your Choice

For this set choose the breathing skill that you feel still needs the most attention before your race.

Main Set 3: Synchronization

Choose the synchronization pairing that you feel has potential to help you further but needs more attention. Experiment with placing your focus on different details of this pairing to see which focal points help you activate a sensation of superior transfer of force through your body. Take note of that focal point and prepare to use it during your practice this week and in the upcoming race.

Pace Interval Practice 15.3

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#.

You have two options on the follow pace gear set – you may stay working with moderate gears in Option 1 or more intense gears in (Option 2).

Round 1: G2 (G4)
Round 2: G3 (G3)
Round 3: G4 (G4)
Round 4: G2 (G2)
Round 5: G3 (G3)
Round 6: G4 (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 15.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

1000m 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.

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.

You have two options on the follow tempo progression – you may stay working with tempos in Option 1 or progress further with tempos in (Option 2).

3 rounds of (3 cycles of 2x 100, new focal point each cycle):

Round 1: TC – 0.09 (0.12)
Round 2: TC – 0.12 (0.15)
Round 3: TC – 0.15 (0.18)

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 15.4

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

5000m total

Divide into 200 or 300m (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 16 and 17 – Taper Weeks

Taper Weeks 16 and 17 Practices

Week 16 – First Taper Week

Choose three practices from Week 15. Make your distance in the main sets about 2/3 of that volume, and lower the overall intensity to about 1/2 of what it was last week. Short repeats of high intensity (high tempo, power) are good, but not so much to leave you fatigued in any way. Provide lots of rest between those intense repeats.

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.

Week 17 – Second Taper Week

Choose three practices from Week 15. Make your distance in the main sets about 1/2 of that volume, and lower the overall intensity to about 1/2 of that Week 15. These practices should awaken your nervous system, but not make your body feel ‘tired’. Short repeats of high intensity (high tempo, power) are good, but not so much to leave you fatigued in any way. Provide lots of rest between those intense repeats.

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.