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