Training Plan 6.5K

Your swim achievement goal is:

• Level 1: to swim 6.5 km for the first time or
• Level 2: to swim 6.5 km faster with more ease than before.

Covering 6.5 km for the first time, or swimming it faster is your quantity objective while doing it at a lower effort level, feeling better than ever, is your quality objective.

Choosing Your Level

Level 1 Considerations

For those who are preparing to swim this distance for the first time, your need from the training is to build strength and to build technical control so that you not only finish the distance, you finish in a healthy way, with your body and mind feeling good.  Going faster is not your objective this time. Instead, you are aiming to hold your best technical form for the entire distance, so that your energy lasts for the entire distance.

Your biggest challenge may be to hold strong attention upon your technique as they amount of training gradually increases over the weeks ahead.

Level 2 Considerations

For those who have swam this distance before, you are now aiming to swim it better than before – either to swim faster, and to make it feel so much easier than it has before.

In order to swim faster, to swim more efficiently, you will need to focus on removing certain weak spots in your technical form and then work on protecting those spots when you get fatigued, so that you can maintain pace for the entire distance.

The chief challenges you may face are maintaining intensity and maintaining focus on your chosen focal points.

This information is here to support you. Do not feel obligated to read all of this at the start. But, as you go along in the training plan and run into questions about what to do, you may come back here to look for an article that may answer your questions.

• Using A Tempo Trainer In Open Water
• Weaning Off The Tempo Trainer
• Tips For Stroke Counting In Open Water
• Using Pace Gears In Open Water
• Adapting To Training In Open Water
• Preparing Your Race Strategy
• Using Metrics In Moving Water

Skill Project 1: Entry Position

What opportunity do you have to improve the entry position at the end of the recovery swing? Is the elbow high above and in front of the ear? Is the shoulder internally rotated and slide as far forward as comfortable? Is the forearm aimed forward on its track, at a steep entry angle? Or what tends to break down when you get fatigued?

You may read more in Entry And Extension Intro.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 2: Entry Pathway

What opportunity do you have to improve the pathway your entry arm follows as it enters and extends to the target? Does it start steep? Do you allow gravity to start the pull downward? Does it level out at target depth and extend forward? Does your hand stay soft and not scoop upward? Or what tends to break down when you get fatigued?

Choose 3 focal points – A, B and C – for this improvement.

Optional Skill Project 3: Your Choice

If you do not need to work on either of the previous two skill projects you may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 1: Entry Momentum

What opportunity do you have to improve the momentum of your entry action? Have you collected the momentum of the recovery swing and the pull of gravity and directed those into the water without any pauses? Do you feel gravity helping your entry arm go down? Do you feel acceleration forward on each entry and extension? Or what tends to break down when you get fatigued?

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 2: Catch Shape

What opportunity do you have to improve your catch shape? Is the hand on track with the shoulder? Is the elbow high and wide? Is are you getting a grip against the water with the palm and the forearm? Are you gathering water ‘inward’ under your catch side of the body? Does the elbow stay parallel with the hand (rather than slip ahead) as you press, to keep pressure evenly on forearm? Or what tends to break down when you get fatigued?

You may read more in Catch Intro.

Choose 3 focal points – A, B and C – for this improvement.

Optional Skill Project 3: Your Choice

If you do not need to work on either of the previous two skill projects you may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 1: Set The Catch Moment

What opportunity do you have to improve the timing of when you set the catch? Does your press on the water wait until the torso has already begun to rotate? Do you first feel pressure against the forearm before pulling? Do you start to apply pressure gradually, rather than abruptly? Or what tends to break down when you get fatigued?

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 2: Catch Pathway

What opportunity do you have to improve your catch pathway? Does the catch hand start on track, in front of the shoulder? Does it stay on track straight toward the hip? Does the catch hand stay ‘shallow’ (closer to your torso) with your elbow bent like an arm-wrestle arm? Or what tends to break down when you get fatigued?

Choose 3 focal points – A, B and C – for this improvement.

Optional Skill Project 3: Your Choice

If you do not need to work on either of the previous two skill projects you may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 1: Catch Pressure

What opportunity do you have to improve the way you apply pressure during the whole catch/hold phase? Does it start, gradually building pressure as the torso turns? Do you maintain steady pressure on the whole forearm all the way through till the hand reaches the hip bone? Or what tends to break down when you get fatigued?

Choose 3 focal points – A , B and C – for this improvement.

Skill Project 2: Torso Power

What opportunity do you have to improve the emphasis of the torso rotation? Are you able to resist over-rotation, keeping the torso more flat allowing more support from water below? Or what tends to break down when you get fatigued?

Choose 3 focal points – A, B and C – for this improvement.

Optional Skill Project 3: Your Choice

If you do not need to work on either of the previous two skill projects you may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

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, B and C – for this improvement.

Skill Project 2: Your Choice

You may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 1: Your Choice

You may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Skill Project 2: Your Choice

You may consider some other part of your body position or movement patterns which attract your attention for improvement right now.

Choose 3 focal points – A, B and C – for this improvement.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead. 

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.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead.

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.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead.

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.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead. 

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.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead.

Main Set

Distance

2800 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 4 rounds of:

• 50 + 100 + 150
• 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 3: use focal point C
• Round 4: blend focal points ABC

After completing the 4 rounds, then finish with 2x 200 Pure Pleasure Swimming.

Use the skill projects assigned for this week in the training plan, or use the skill projects that have been assigned by your coach instead. 

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.

Main Set 1: Inverted Tempo Pyramid

Distance

1800 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 2 rounds of:

• 6x (50 + 100)
• 10 seconds passive rest between repeats to change TT

Round 1:

• Start tempo at your comfortable tempo TC-0.03
• Increase tempo by delta D= -0.03 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 +0.03 on each repeat
• Finish on TC-0.03
• 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: Tempo Step Ladder

Distance

900 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.

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.

Swim 6 rounds of

• 50 + 100
• Monitor stroke count
• Maintain precision of movements
• 15 seconds passive rest between repeats and rounds.

Round assignments:

• 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

Main Set 1: Inverted Tempo Pyramid

Distance

1500 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 2 rounds of:

• 5x (50 + 100)
• 10 seconds passive rest between repeats to change TT

Round 1:

• Start tempo at your comfortable tempo TC-0.06
• Increase tempo by delta D= -0.03 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 +0.03 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: Tempo Step Ladder

Distance

1000 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.

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.

Swim 10 rounds of

• 1x 100
• Monitor stroke count
• Maintain precision of movements
• 15 seconds passive rest between repeats and rounds.

Round assignments:

• Round 1: TC-0.02
• Round 2: TC-0.04
• Round 3: TC-0.06
• Round 4: TC-0.08
• Round 5: TC-0.10
• Round 6: TC-0.06
• Round 7: TC-0.08
• Round 8: TC-0.10
• Round 9: TC-0.12
• Round 10: TC-0.14

Main Set: Sustain Steady Tempo

Distance

2500 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 5 rounds of:

• 50 + 100 + 150 + 200
• 15 seconds passive rest between repeats, 30 seconds between rounds
• Use tempo TC-0.03
• Hold steady tempo for the entire set
• Monitor stroke count

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

Main Set 1: Inverted Tempo Pyramid

Distance

1500 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 2 rounds of:

• 5x (3x 50)
• 10 seconds passive rest between repeats to change TT

Round 1:

• Start tempo at your comfortable tempo TC
• Increase tempo by delta D= -0.03 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 +0.03 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: Tempo Step Ladder

Distance

1350 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.

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.

Swim 9 rounds of

• 50 + 100
• Monitor stroke count
• Maintain precision of movements
• 15 seconds passive rest between repeats and rounds.

Round assignments:

• Round 1: TC
• Round 2: TC-0.02
• Round 3: TC-0.04
• Round 4: TC-0.06
• Round 5: TC-0.08
• Round 6: TC-0.04
• Round 7: TC-0.06
• Round 8: TC-0.08
• Round 9: TC-0.10

Main Set 1: Inverted Tempo Pyramid

Distance

1500 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 2 rounds of:

• 5x (3x 50)
• 10 seconds passive rest between repeats to change TT

Round 1:

• Start tempo at your comfortable tempo TC-0.02
• Increase tempo by delta D= -0.03 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 +0.03 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: Tempo Step Ladder

Distance

1350 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.

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.

Swim 9 rounds of

• 50 + 100
• Monitor stroke count
• Maintain precision of movements
• 15 seconds passive rest between repeats and rounds.

Round assignments:

• Round 1: TC-0.02
• Round 2: TC-0.04
• Round 3: TC-0.06
• Round 4: TC-0.08
• Round 5: TC-0.06
• Round 6: TC-0.08
• Round 7: TC-0.10
• Round 8: TC-0.12
• Round 9: TC-0.14

Main Set 1: Inverted Tempo Pyramid

Distance

1500 total

Instructions

Choose two or three focal points from the Attention Practice this week. You may change the focal point during the set as needed.

Swim 2 rounds of:

• 5x (3x 50)
• 10 seconds passive rest between repeats to change TT

Round 1:

• Start tempo at your comfortable tempo TC-0.04
• Increase tempo by delta D= -0.03 on each repeat
• Finish on TC-0.16
• 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-0.16
• Decrease tempo by +0.03 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: Tempo Step Ladder

Distance

1350 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.

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.

Swim 9 rounds of

• 50 + 100
• Monitor stroke count
• Maintain precision of movements
• 15 seconds passive rest between repeats and rounds.

Round assignments:

• Round 1: TC-0.04
• Round 2: TC-0.06
• Round 3: TC-0.08
• Round 4: TC-0.10
• Round 5: TC-0.08
• Round 6: TC-0.10
• Round 7: TC-0.12
• Round 8: TC-0.14
• Round 9: TC-0.16

Main Set: Sustain Steady SPL

Distance

2600 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 13 rounds of:

• 200
• Count strokes
• Maintain consistent N SPL
• On every 2nd repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• NO REST between rounds

Main Set: Sustain Steady Pace

Distance

2600 total

Instructions

Choose two or three focal points from the Attention Practice this week.

Use the N SPL you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace. You will aim to hold that pace steady over the entire distance.

Swim 13 rounds of:

• 200
• Count strokes
• Maintain consistent N SPL
• Use Tempo Trainer at tempo TC
• On every 2nd repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• 20 seconds passive rest between rounds

Main Set: Sustain Steady Pace

Distance

2600 total

Instructions

Choose two or three focal points from the Attention Practice this week.

Use the N SPL you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace. You will aim to hold that pace steady over the entire distance.

For this set you will swim continuously, and break up the swim into Mental Intervals.

Swim 13 rounds of:

• 200
• Count strokes
• Maintain consistent N SPL
• Use Tempo Trainer at tempo TC
• On every 2nd repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• NO REST between rounds

If you have been working on improving your SPL and it is getting lower, then you may choose to use a slightly lower N SPL for this cycle (if last cycle it was N=19, this cycle N=18). You may keep the same N SPL if you are not ready to increase the challenge on your stroke length. If you have reached an appropriate SPL for this event, then stay with this same N SPL and work on making it easier to hold.

Main Set: Sustain Steady SPL

Distance

2700 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 3 rounds of:

• 3x 300
• Count strokes
• Maintain consistent N SPL
• On every repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• 20 seconds passive rest between repeats, 40 seconds between rounds

Main Set: Sustain Steady SPL

Distance

2700 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 3 rounds of:

• 3x 300
• Count strokes
• Maintain consistent N SPL
• On every repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• NO REST between repeats and rounds

Main Set: Sustain Steady Pace

Distance

2800 total

Instructions

Choose two or three focal points from the Attention Practice this week.

Use the N SPL you have set for this cycle. For this practice you will combine SPL x Tempo to create a certain Pace. You will aim to hold that pace steady over the entire distance.

Swim 3 rounds of:

• 3x 300
• Count strokes
• Maintain consistent N SPL
• Use Tempo Trainer at tempo TC
• On every repeat, swim a 50 at N-1 SPL
• Choose 2 focal points for each round
• 20 seconds passive rest between repeats and rounds

Main Set: Steady Metrics Over Distance

Distance

5400 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.

Main Set: Steady Metrics Over Distance

Distance

5700 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.

It is intended that by you gradually build up physical and mental strength to swim continuously for these longer distances.

If possible to fit within your weekly schedule, try to do most of these Distance Practices in one session (one continuous swim).

However, if occasionally that is not possible, you may divide up the a swim that is longer than 6000 into two parts.

Aim to make the first part at least 4500, and the second part at least 1500, so that the first swim is longer and produces some fatigue.

To get the training effect it is preferable that you do both swims in the same day, but they may be separated by some hours – like doing the first part of the swim in the morning and the second part of the swim in the afternoon.

It will be challenging to be tired from the first long swim and then later in the day get back into the water to complete the second swim – but that is the whole point. It is building up your ability to keep going when you feel fatigue, when your body is not fully recovered. In one way it may feel easier than swimming the whole distance continuously because you will have rested and restored some energy. In another way it may feel harder than swimming the whole distance at once because your body and mind resist getting back to work when they have taken a break but are not fully recovered.

Main Set: Steady Metrics Over Distance

Distance

6000 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.

Main Set: Steady Metrics Over Distance

Distance

5700 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.

Main Set: Steady Metrics Over Distance

Distance

6000 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.

Main Set: Steady Metrics Over Distance

Distance

6300 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.