**Virtual Swim Club**

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

### Month 5 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: Rotation Stability

### Rotation Stability

During Cycle 1 these are the different features of the Rotation Stability to work on:

- Keep a low (less than 45 degree) torso rotation angle
- Turn just off your tummy
- Keep hips and shoulders together, as one solid unit
- Send recovery swing WIDE, send the elbow away from the spine

During Cycle 2 these are the different features of the Rotation Stability to work on:

- Prevent over-rotaton by sliding entry arm to perfect target on wide track – resist spearing toward center line
- Prevent over-rotation by lengthening Skate side – stretch only the Skate side, do not twist the torso farther
- Prevent over-rotation by sending the elbow wide on exit – resist pulling the elbow up and behind the back
- Prevent over-rotation by finishing underwater push at the hip – the elbow does not pause at the back, but immediate swings forward pulling the hand with it, releasing pressure of the push

### Rhythmic Breathing

During Cycle 1 and 2 these are the features of Rhythmic Breathing to work on:

- Turn toward air as soon as you can, with the start of the catch
- Turn and touch the air with your mouth quickly, briefly

##### Level 2 Skills: Consistent Pace

#### Consistent Pace

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

- Maintaining consistent SPL on each length is the first key to maintaining consistent pace
- In relation to consistent SPL, maintaining consistent tempo is the second key to maintaining consistent pace
- Start out with a more conservative SPL x Tempo combination on a longer swim or long repeat so that you may maintain that same combination later on when you start to feel fatigued.

##### Pool Skills: Stroke Counting

#### Stroke Counting

For both Cycle 1 and 2 you will practice counting strokes during more of your practice time. If you find it annoying then that means you need practice doing it, until it becomes a familiar skill you can turn on/off as needed with no sense of burden.

For more encouragement you may read Why Count Strokes?

There are several other articles on Stroke Counting in our Training FAQ and Knowledge Base library.

## Series 1 Practices

##### Practice 5.1 - Attention

### Main Set 1

#### Level A

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (25+50+75)
- Cycle 1: at tempo TC+0.10
- Cycle 2: at tempo TC
- Cycle 3: at tempo TC-0.10
- 20 seconds passive rest between repeats and cycles and rounds

About 900 total distance.

#### Level B

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (25+50+75+100)
- Cycle 1: at tempo TC+0.10
- Cycle 2: at tempo TC
- Cycle 3: at tempo TC-0.10
- 20 seconds passive rest between repeats and cycles and rounds

About 1500 total distance.

#### Level C

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (75+100+125)
- Cycle 1: at tempo TC+0.10
- Cycle 2: at tempo TC
- Cycle 3: at tempo TC-0.10
- 20 seconds passive rest between repeats and cycles and rounds

About 1800 total distance.

### Main Set 2

#### Level A

Swim 2 rounds of:

- 2x 150
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

300 total distance.

#### Level B

Swim 2 rounds of:

- 2x 200
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

400 total distance.

#### Level C

Swim 2 rounds of:

- 2x 250
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

500 total distance.

##### Practice 5.1 - Tempo

### Main Set 1

You may swim up to the number of assigned rounds in this set. But it is intended that you encounter failure before you reach that number, otherwise your starting conditions were too easy.

Stop the set after 3 ‘hard’ failures. You may read more about this in Working With Neural Failure.

Failure = when you can no longer maintain your best precision (as indicated by how it feels, and by your stroke count going up) at the assigned tempo.

You must strictly maintain the limited rest interval. The intention is to help you uncover the greater weakness in your performance system, whether that is metabolic (breathlessness and muscle fatigue) or neurologic (losing precision, motor control) at some specific distance in the set.

### Instructions For Levels A, B and C

Maintain SPL N at beginning and resist adding a stroke until you have increased tempo by 0.06 or more. If you add a stroke before this, consider that a failure. Stop the round when you reach failure on 3 repeats.

The last tempo at which you can maintain your SPL N (or N-1 if you make it that far) is your Fast Tempo Threshold TF for the day. Remember this number.

#### Level A, B and C

Descending Tempo Ladder

Repeat this set 2 times. Aim to improve your result on the second time.

- Swim up to 7 tempo steps of 4x 25
- Start at tempo TC
- Speed up tempo by -0.03 on each step
- 20 seconds passive rest between each repeat and each step
- Find your TF for the day

Up to 1400 total distance.

.

### Main Set 2

.

#### Level A

- Swim 4x 50
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

200 total distance.

.

#### Level B

- Swim 3x 100
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

300 total distance.

.

#### Level C

- Swim 2x 200
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

400 total distance.

##### Practice 5.1 - Distance

### Main Set

#### Level A

Swim 2 rounds of 4x 150

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 125 at N / 25 at N-1
- 100 / 50
- 75 / 75
- 50 / 100
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

1200 total distance.

#### Level B

Swim 2 rounds of 5x 150

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 125 at N / 25 at N-1
- 100 / 50
- 75 / 75
- 50 / 100
- 25 / 125
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

1500 total distance.

#### Level C

Swim 2 rounds of 6x 150

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 125 at N / 25 at N-1
- 100 / 50
- 75 / 75
- 50 / 100
- 25 / 125
- 0 / 150
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

2000 total distance.

##### Practice 5.1 - Pace

### Main Set 1

#### Level A

Swim 3 rounds of 3 cycles of (4x 25)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N+1 x TF-0.06
- Cycle 2: N x TF
- Cycle 3: N-1 x TF+0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 25 split time for each cycle.

Which combination was least effortful? Which combination was most effortful?

900 total distance.

#### Level B

Swim 3 rounds of 3 cycles of (3x 50)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N+1 x TF-0.06
- Cycle 2: N x TF
- Cycle 3: N-1 x TF+0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 50 split time for each cycle.

Which combination was least effortful? Which combination was most effortful?

1350 total distance.

#### Level C

Swim 3 rounds of 3 cycles of (2x 100)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N+1 x TF-0.06
- Cycle 2: N x TF
- Cycle 3: N-1 x TF+0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 100 split time for each cycle.

Which combination was least effortful? Which combination was most effortful?

1800 total distance.

### Main Set 2

#### Level A

Choose the least effortful SPL x Tempo pace combo from above.

Hold that pace combo on each length.

- Swim 3x 100
- Up to 40 seconds rest between each repeat.

300 total distance.

#### Level B

Choose the least effortful SPL x Tempo pace combo from above.

Hold that pace combo on each length.

- Swim 3x 150
- Up to 40 seconds rest between each repeat.

450 total distance.

#### Level C

Choose the least effortful SPL x Tempo pace combo from above.

Hold that pace combo on each length.

- Swim 3x 200
- Up to 40 seconds rest between each repeat.

600 total distance.

##### Practice 5.1 - Test Swim

### Test Swim 1

You may swim up to the number of assigned rounds in this test. But it is intended that you encounter failure before you reach that number, otherwise your test conditions were too easy.

Stop the test after 3 failures. Failure = when you can no longer maintain your best precision (as indicated by how it feels, and by your stroke count going up) at the assigned tempo.

You must strictly maintain the limited rest interval. The test is to help you uncover the greater weakness in your performance system, whether that is metabolic (breathlessness and muscle fatigue) or neurologic (losing precision, motor control) at some specific distance in the test swim.

#### Level A

- Swim up to 4 rounds of 6x 50
- No more than 20 seconds between repeats and rounds

Hold tempo TF constant on every length.

Monitor SPL for sudden increase (a sign of failure).

Up to 1200 total distance.

#### Level B

- Swim up to 5 rounds of 4x 75
- No more than 20 seconds between repeats and rounds

Hold tempo TF constant on every length.

Monitor SPL for sudden increase (a sign of failure).

Up to 1500 total distance.

#### Level C

- Swim up to 6 rounds of 3x 100
- No more than 20 seconds between repeats and rounds

Hold tempo TF constant on every length.

Monitor SPL for sudden increase (a sign of failure).

Up to 1800 total distance.

### Test Swim 2

On this test swim you will hold constant tempo TF and record your time splits. If your tempo remains constant but your time changes, then this means something changed in your SPL (or possibly something changed in your turn, push-off and glide).

#### Level A

- Swim 3x 100
- 1 minute active rest between repeats.

#### Level B

- Swim 2x 200
- 1 minute active rest between repeats.

#### Level C

- Swim 2x 400
- 1 minute active rest between repeats.

## Series 2 Practices

##### Practice 5.2 - Attention

### Main Set 1

#### Level A

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (25+50+75)
- Cycle 1: at tempo TC-0.05
- Cycle 2: at tempo TC-0.10
- Cycle 3: at tempo TC-0.15
- 20 seconds passive rest between repeats and cycles and rounds

About 900 total distance.

#### Level B

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (25+50+75+100)
- Cycle 1: at tempo TC-0.05
- Cycle 2: at tempo TC-0.10
- Cycle 3: at tempo TC-0.15
- 20 seconds passive rest between repeats and cycles and rounds

About 1500 total distance.

#### Level C

Swim 2 rounds of:

- Easy drill, your choice, 2 minutes
- Difficult drill, your choice, 2 minutes
- 3 cycles of (75+100+125)
- Cycle 1: at tempo TC-0.05
- Cycle 2: at tempo TC-0.10
- Cycle 3: at tempo TC-0.15
- 20 seconds passive rest between repeats and cycles and rounds

About 1800 total distance.

### Main Set 2

#### Level A

Swim 2 rounds of:

- 2x 200
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

400 total distance.

#### Level B

Swim 2 rounds of:

- 2x 250
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

500 total distance.

#### Level C

Swim 2 rounds of:

- 2x 300
- Choose 1 focal point
- Maintain tempo TC+0.10
- 20 seconds passive rest between repeats

600 total distance.

##### Practice 5.2 - Tempo

### Main Set 1

You may swim up to the number of assigned rounds in this set. But it is intended that you encounter failure before you reach that number, otherwise your starting conditions were too easy.

Stop the set after 3 ‘hard’ failures. You may read more about this in Working With Neural Failure.

Failure = when you can no longer maintain your best precision (as indicated by how it feels, and by your stroke count going up) at the assigned tempo.

You must strictly maintain the limited rest interval. The intention is to help you uncover the greater weakness in your performance system, whether that is metabolic (breathlessness and muscle fatigue) or neurologic (losing precision, motor control) at some specific distance in the set.

### Instructions For Levels A, B and C

Maintain SPL N at beginning and resist adding a stroke until you have increased tempo by 0.06 or more. If you add a stroke before this, consider that a failure. Stop the round when you reach failure on 3 repeats.

The last tempo at which you can maintain your SPL N (or N-1 if you make it that far) is your Fast Tempo Threshold TF for the day. Remember this number.

#### Level A, B and C

Descending Tempo Ladder

Repeat this set 2 times. Aim to improve your result on the second time.

- Swim up to 7 tempo steps of 4x 25
- Start at tempo TC-0.06
- Speed up tempo by -0.03 on each step
- 20 seconds passive rest between each repeat and each step
- Find your TF for the day

Up to 1400 total distance.

### Main Set 2

#### Level A

- Swim 4x 50
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

200 total distance.

#### Level B

- Swim 3x 100
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

300 total distance.

#### Level C

- Swim 2x 200
- Maintain SPL N+1 x tempo TF pace combination
- 20 seconds rest between each repeat

400 total distance.

##### Practice 5.2 - Distance

### Main Set

#### Level A

Swim 2 rounds of 3x 200

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 150 at N / 50 at N-1
- 100 / 100
- 50 / 100
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

1200 total distance.

#### Level B

Swim 2 rounds of 4x 200

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 150 at N / 50 at N-1
- 100 / 100
- 50 / 100
- 0 / 200
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

1600 total distance.

#### Level C

Swim 2 rounds of 4x 250

On each repeat alternate ‘SPL N / SPL N-1’

Each round:

- 200 at N / 50 at N-1
- 150 / 100
- 100 / 150
- 50 / 200
- No rest between alternating SPL segments. Swim continuously
- 15 seconds passive rest between 150 repeats.

2000 total distance.

##### Practice 6.2 - Pace

### Main Set 1

#### Level A

Swim 3 rounds of 3 cycles of (4x 25)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N x TF
- Cycle 2: N x TF-0.03
- Cycle 3: N+1 x TF-0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 25 split time for each cycle.

900 total distance.

.

#### Level B

Swim 3 rounds of 3 cycles of (3x 50)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N x TF
- Cycle 2: N x TF-0.03
- Cycle 3: N+1 x TF-0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 50 split time for each cycle.

1350 total distance.

.

#### Level C

Swim 3 rounds of 3 cycles of (2x 100)

Choose your best sustainable SPL N. Choose your best Fast Tempo TF from your Tempo Practice.

Maintain assigned SPL x Tempo combinations below:

- Cycle 1: N x TF
- Cycle 2: N x TF-0.03
- Cycle 3: N+1 x TF-0.06
- 20 seconds passive rest between repeats and between cycles.
- Record the average 100 split time for each cycle.

1800 total distance.

.

### Main Set 2

#### Level A

Use N x TF-0.03 pace combo. Hold that pace combo on each length.

- Swim 3x 100
- Up to 40 seconds rest between each repeat.

300 total distance.

.

#### Level B

Use N x TF-0.03 pace combo. Hold that pace combo on each length.

- Swim 3x 150
- Up to 40 seconds rest between each repeat.

450 total distance.

#### Level C

Use N x TF-0.03 pace combo. Hold that pace combo on each length.

- Swim 3x 200
- Up to 40 seconds rest between each repeat.

600 total distance.

##### Practice 5.2 - Test Swim

### Test Swim

This is a distance-trial. Swim as much distance as you can in assigned time.

Any rest you take is counted as part of the time. At the end, of the total time, estimate how much time was spent resting.

Make sure you warm up adequately. Start the test swim more conservatively and increase effort gradually. Aim to swim farther in the second half.

#### Level A

Swim as much distance as you can in 20 minutes.

#### Level B

Swim as much distance as you can in 30 minutes.

#### Level C

Swim as much distance as you can in 40 minutes.