**Virtual Swim Club**

#### Monthly Practice Schedule For Your General Skill Improvement.

### Month 1 of 6

## Skills For This Month

##### Choosing Your Focal Points

In addition to these given below, you may view the standard TI focal points and drill outlines on the Freestyle Drill Resource page. For even more ideas you may view many others on our 101 Focal Points page.

##### Level 1 Skills: Head Position

### Head Position

During Cycle 1 these are the different features of the head position to work on:

- Keep the head in line with the spine laterally – avoid side-to-side tilting of the head.
- Keep head neutral (weightless) between gravity pushing down and water pressure pushing up – avoid lifting the head higher or pushing it down lower.

During Cycle 2 these are the different features of the head position to work on:

- Keep the head in line with the spine while turning to breath – avoid tilting the head up to reach the air.
- When finished inhaling, return the head to this aligned, neutral position immediately.

##### Level 2 Skills: Consistent Stroke Count

#### Consistent Stroke Count

During Cycle 1 and 2 these are the different features of stroke length to work on:

- If you are not yet able to use a personally optimal SPL, and are still working towards that, look for one or two features of your streamline you can improve to lower your current consistent SPL from N to N-1 over the course of this month.
- If you are using a personally optimal SPL, then look for ways to make your current SPL feel easier to sustain, by looking for finer ways to lower drag in brief moments of the stroke cycle.

##### Pool Skills: Consistent Push-Off and Glide

#### Consistent Push-Off and Glide

During Cycle 1 these are the features of push-off to work on:

- Place feet in same position on every push-off.
- Position body in same streamline shape before push-off.
- Improve your streamline shape – arms straight, hands crossed, ears between your shoulders, look straight down.
- Push-off with consistent amount of force.

During Cycle 2 these are the features of the glide to work on:

- Push-off at same depth each time.
- Break out (break the surface) at same distance, same timing, same side each time.

## Series 1 Practices

##### Practice 1.1 - Attention

### Main Set 1

#### Quality Objective

To correct, improve, or strengthen a part of your stroke using the chosen focal point.

#### Level A

Swim 3 rounds of the following set. Choose 3 focal points, one focal point for each round. On each round, do 2 cycles, (one cycle for each side of the body, if that applies):

- 1x standing rehearsal (if applicable)
- 2x drill (for about 6 seconds)
- 2x (drill 2 seconds + 6 strokes), no breathing
- 4x (8 strokes), no breathing

10 seconds passive rest between activities

Total distance: ~200 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 2 cycles per round

- 1x rehearsal
- 2x (drill + 6 strokes), no breathing
- 2x (8 strokes), no breathing
- 2x 25 whole stroke

10 seconds passive rest between activities

Total distance: ~400 meters

#### Level C

3 rounds, choose 3 focal points, one for each round, 2 cycles per round

- 1x rehearsal
- 2x (8 strokes), no breathing
- 2x 25 whole stroke
- 1x 50 whole stroke

10 seconds passive rest between activities

Total distance: ~600 meters

### Main Set 2

##### Quality Objective

To strengthen the pattern of control in a part of your stroke using the chosen focal point.

#### Level A

Swim 3 rounds of the following set. Use the same 3 focal points, one focal point for each round.

- 4x 25 whole stroke
- Count strokes

15 seconds active rest with drill between repeats.

Total distance: 300 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 4x 50, count strokes

15 seconds active rest with drill between repeats

Total distance: 600 meters

#### Level C

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 4x 75, count strokes

15 seconds active rest with drill between repeats

Total distance: 900 meters

##### Practice 1.1 - Tempo

### Main Set 1

##### Quality Objective

To remain consistent in the timing and precision of the stroke movement.

#### Level A

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 2x drill for 6 seconds
- 4x 25 whole stroke

Set TT to Tempo-Comfortable (TC)

10 seconds passive rest between action

Total distance: 300 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 2x drill for 6 seconds
- 2x (25+50) whole stroke

Set TT to Tempo-Comfortable (TC)

10 seconds passive rest between action

Total distance: 450 meters

#### Level C

2 rounds, choose 2 focal points, one for each round, 1 cycle per round

- 2x drill for 6 seconds
- 3x 50 whole stroke
- 2x 75 whole stroke

Set TT to Tempo-Comfortable (TC)

10 seconds passive rest between action

Total distance: 600 meters

### Main Set 2

##### Quality Objective

To remain consistent in the timing in the stroke movement, even as tempo increases, and fatigue comes.

#### Level A

2 rounds, choose 2 focal points from previous set, 1 cycle per round

- 6x 25 whole stroke
- Round 1: set TT to TC – 0.02 seconds
- Round 2: set TT to TC – 0.04 seconds

20 seconds active rest between repeats

Total distance: 300 meters

#### Level B

3 rounds, choose 3 focal points from previous set, 1 cycle per round

- 4x 75 whole stroke
- Round 1: set TT to TC – 0.02 seconds
- Round 2: set TT to TC – 0.04 seconds
- Round 3: set TT to TC – 0.06 seconds

20 seconds active rest between repeats

Total distance: 600 meters

#### Level C

2 rounds, choose 2 focal points from previous set, 1 cycle per round

- 3x (50+100) whole stroke
- Round 1: set TT to TC – 0.02 seconds
- Round 2: set TT to TC – 0.04 seconds

20 seconds active rest between repeats

Total distance: 900 meters

##### Practice 1.1 - Distance

### Main Set

##### Quality Objective

To maintain consistent SPL, even as fatigue comes.

#### Level A

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 3x 25 whole stroke
- 2x 50 whole stroke
- 1x 75 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 750 meters

#### Level B

2 rounds, choose 2 focal points, one for each round, 1 cycle per round

- 4x 50 whole stroke
- 2x 75 whole stroke
- 1x 100 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 900 meters

#### Level C

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 4x 50 whole stroke
- 2x 100 whole stroke
- 1x 150 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 1100 meters

##### Practice 1.1 - Pace

### Main Set 1

Read about a how to do a Tempo Pyramid.

##### Quality Objective

To reduce SPL through concentration and relaxation

#### Level A

1 round, 5 cycles of (2x 25)

- Slow tempo by +0.05 on each cycle
- Start at Tempo TC, finish at TC + 0.20
- Attempt to reduce stroke count

1 round, 4 cycles of (2x 25)

- Speed up tempo by -0.05 on each cycle
- Start at Tempo TC + 0.15, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 450 meters

#### Level B

1 round, 6 cycles of (2x 25)

- Slow tempo by +0.05 on each cycle
- Start at Tempo TC, finish at TC + 0.20
- Attempt to reduce stroke count

1 round, 5 cycles of (2x 25)

- Speed up tempo by -0.05 on each cycle
- Start at Tempo TC + 0.15, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 550 meters

#### Level C

1 round, 6 cycles of (2x 50)

- Slow tempo by +0.05 on each cycle
- Start at Tempo TC, finish at TC + 0.20
- Attempt to reduce stroke count

1 round, 5 cycles of (2x 50)

- Speed up tempo by -0.05 on each cycle
- Start at Tempo TC + 0.15, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 550 meters

### Main Set 2

##### Quality Objective

To hold consistent SPL, as you fatigue, by increasing concentration on form rather than by increasing effort.

#### Level A

2 rounds, choose 2 focal points, one for each round, 1 cycle

- 25+50+75+100, Tempo Ladder
- Round 1: Set TT to TC + 0.05
- Round 2: Set TT to TC + 0.10
- Lower SPL by -1 on each round

15 seconds passive rest between repeats

Total distance: 500 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle

- 50+100+150, Tempo Ladder
- Round 1: Set TT to TC + 0.05
- Round 2: Set TT to TC + 0.10
- Round 3: Set TT to TC + 0.15
- Lower SPL by -1 on each round

15 seconds passive rest between repeats

Total distance: 750 meters

#### Level C

2 rounds, choose 2 focal points, one for each round, 1 cycle

- 100+150+200, Tempo Ladder
- Round 1: Set TT to TC + 0.05
- Round 2: Set TT to TC + 0.10
- Lower SPL by -1 on each round

15 seconds passive rest between repeats

Total distance: 900 meters

##### Practice 1.1 - Test Swim

### Main Set

##### Level A, B and C

- Select one of your favorite sets from this current practice series.
- Select one of the most pleasing focal points.

### Test Swim

##### Level A, B and C

- Follow the instructions for an Exploratory Swim

## Series 2 Practices

##### Practice 1.2 - Attention

### Main Set 1

##### Quality Objective

To correct, improve, or strengthen a part of your stroke using the chosen focal point.

#### Level A

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 1x rehearsal
- 2x drill (for about 6 seconds)
- 2x (drill + 6 strokes), no breathing
- 2x 25 whole stroke

10 seconds passive rest between activities

Total distance: ~300 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 1x rehearsal
- 2x (drill + 6 strokes), no breathing
- 2x 25 whole stroke
- 2x 50 whole stroke

10 seconds passive rest between activities

Total distance: ~450 meters

#### Level C

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 1x rehearsal
- 2x (drill + 6 strokes), no breathing
- 2x 50 whole stroke
- 2x 75 whole stroke

10 seconds passive rest between activities

Total distance: ~750 meters

### Main Set 2

##### Quality Objective

To strengthen the pattern of control in a part of your stroke using the chosen focal point.

#### Level A

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 4x 25 whole stroke
- 1x 50 whole stroke

Count strokes

15 seconds active rest with drill between repeats

Total distance: 450 meters

#### Level B

2 rounds, choose 2 focal points, one for each round, 1 cycle per round

- 3x 50 whole stroke
- 2x 75 whole stroke

Count strokes

15 seconds active rest with drill between repeats

Total distance: 600 meters

#### Level C

2 rounds, choose 2 focal points, one for each round, 1 cycle per round

- 3x 50 whole stroke
- 2x 75 whole stroke
- 1x 100 whole stroke

Count strokes

15 seconds active rest with drill between repeats

Total distance: 800 meters

##### Practice 1.2 - Tempo

### Main Set 1

##### Quality Objective

To remain consistent in the timing and precision of the stroke movement.

#### Level A

3 rounds, choose 3 focal points, one for each round, 2 cycles per round

- 2x drill for 6 seconds
- 1x 75 whole stroke

Set TT to Tempo-Comfortable (TC)

15 seconds active rest drill between action

Total distance: 450 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 2 cycles per round

- 2x drill for 6 seconds
- 1x 100 whole stroke

Set TT to Tempo-Comfortable (TC)

15 seconds active rest drill between action

Total distance: 600 meters

#### Level C

3 rounds choose 3 focal points, one for each round, 2 cycles per round

- 2x drill for 6 seconds
- 1x 150 whole stroke

Set TT to Tempo-Comfortable (TC)

15 seconds active rest drill between action

Total distance: 900 meters

### Main Set 2

Read about how to do a Tempo Pyramid.

##### Quality Objective

To remain consistent in the timing in the stroke movement, even as tempo increases, and fatigue comes.

#### Level A

1 round, Tempo Pyramid, 4 cycles of (2x 25)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC, finish at TC + 0.06
- Attempt to reduce stroke count

1 round, 3 cycles of (2x 25)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC + 0.04, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 350 meters

#### Level B

1 round, Tempo Pyramid, 5 cycles of (2x 25)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC, finish at TC + 0.08
- Attempt to reduce stroke count

1 round, 4 cycles of (2x 25)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC + 0.06, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 450 meters

#### Level C

1 round, Tempo Pyramid, 6 cycles of (2x 25)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC, finish at TC + 0.10
- Attempt to reduce stroke count

1 round, 5 cycles of (2x 25)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC + 0.08, finish at TC
- Attempt to preserve stroke count (resist adding strokes)

10 seconds passive rest between repeats

Total distance: 550 meters

##### Practice 1.2 - Distance

### Main Set

##### Quality Objective

To maintain consistent SPL, even as fatigue comes.

#### Level A

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 25+50+75+50+25+25 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 750 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 50+75+100+75+50 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 1050 meters

#### Level C

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 50+100+150+100+50 whole stroke

Count strokes

Maintain consistent SPL

15 seconds active rest drill between repeats

Total distance: 1350 meters

##### Practice 1.2 - Pace

### Main Set 1

Read about a how to do a Tempo Pyramid.

##### Quality Objective

To maintain stroke count through concentration and relaxation, even as tempo increases.

#### Level A

1 round, Inverted Tempo Pyramid, 5 cycles of (2x 25)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC, finish at TC – 0.08
- Attempt to preserve stroke count (resist adding strokes)

1 round, 4 cycles of (2x 25)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC – 0.06, finish at TC
- Attempt to lower stroke count (SPL)

10 seconds passive rest between repeats

Total distance: 450 meters

#### Level B

1 round, Inverted Tempo Pyramid, 6 cycles of (2x 25)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC, finish at TC – 0.10
- Attempt to preserve stroke count (resist adding strokes)

1 round, 5 cycles of (2x 25)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC – 0.08, finish at TC
- Attempt to lower stroke count (SPL)

10 seconds passive rest between repeats

Total distance: 550 meters

##### Level C

1 round, Inverted Tempo Pyramid, 6 cycles of (1x 50)

- Speed up tempo by -0.02 on each cycle
- Start at Tempo TC, finish at TC – 0.10
- Attempt to preserve stroke count (resist adding strokes)

1 round, 5 cycles of (1x 50)

- Slow tempo by +0.02 on each cycle
- Start at Tempo TC – 0.08, finish at TC
- Attempt to lower stroke count (SPL)

10 seconds passive rest between repeats

Total distance: 550 meters

### Main Set 2

##### Quality Objective

To hold consistent SPL, as you fatigue, by increasing concentration on form rather than by increasing effort

#### Level A

2 rounds, choose 2 focal points, one for each round, Tempo Ladder, 1 cycle per round

- 4x 75 whole stroke
- Round 1: Set TT to TC – 0.05
- Round 2: Set TT to TC – 0.10

Hold consistent SPL. Resist adding a stroke

15 seconds passive rest between repeats

Total distance: 600 meters

#### Level B

3 rounds, choose 3 focal points, one for each round, 1 cycle per round

- 1x (100+150) whole stroke
- Round 1: Set TT to TC – 0.05
- Round 2: Set TT to TC – 0.10
- Round 3: Set TT to TC – 0.15

Hold consistent SPL. Resist adding a stroke.

15 seconds passive rest between repeats

Total distance: 750 meters

#### Level C

2 rounds, choose 2 focal points, one for each round, 1 cycle per round

- 3x 150 whole stroke
- Round 1: Set TT to TC – 0.05
- Round 2: Set TT to TC – 0.10

Hold consistent SPL. Resist adding a stroke.

15 seconds passive rest between repeats

Total distance: 900 meters

##### Practice 1.2 - Test Swim

### Main Set

#### Level A, B and C

- Select one of your favorite sets from this current practice series.
- Select one of the most pleasing focal points.

### Test Swim

#### Level A

1 round, choose a favorite focal point, 1 cycle per round

- 4x 100 whole stroke

Measure time

Count strokes

30 seconds passive rest between repeats

Total distance: 400 meters

#### Level B

1 round, choose a favorite focal point, 1 cycle per round

- 3x 200 whole stroke

Measure time

Count strokes

30 seconds passive rest between repeats

Total distance: 600 meters

#### Level C

1 round, choose a favorite focal point, 1 cycle per round

- 2x 400 whole stroke

Measure time

Count strokes

30 seconds passive rest between repeats

Total distance: 800 meters