Training Plan 1.9K

Preparing Sarah Bonner for PR in 1.9K Half-Ironman Swim

Program Overview

Training Concept
Rather than continually pushing your power-production system to generate more, we’re going to teach your body to use available energy to get more done with less. With your current energy reserves you will step up to a new level of pace, then spend a cycle of training (about 3 to 4 weeks) taking your body through a series of practices designed to provoke adaptation in the neuro-muscular system. Power will develop in support of your action as a consequence but with a conservation orientation, rather than a max-effort orientation. Through this adaptation process we will be looking specifically for the signs that the pace task is getting easier – it takes less effort to sustain the same pace. This means your body is building up a new energy reserve with which you will use to step up to a new pace level at the beginning of the next cycle. 1512 Pace adaptation steps Sarah rev1 In the diagram above you will see some estimated pace combinations (for 25m pool work) required to achieve a specific time in your 1900m open water swim. 151208 pace matrix SARAH At the beginning of the cycle you will start working to adapt to a very specific SPL x Tempo combination, working it from different directions. The effort will be harder at first, but the entire purpose of the cycle is to solve the puzzle for making it easier to achieve each stroke, which will force both neuro-muscular adaptation and metabolic efficiency. The key to this is you maintaining loyalty (as I call it) to the quality objectives (technique) in each practice set, as opposed to the quantity objectives (distance). Always work on finding ways to make it easier (e.g. to relax what can be relaxed), forcing the brain to solve the efficiency side of the speed puzzle, because our land-mammal default is to just add more power. While you could add more power to go faster, you are training specifically to use less power to go the same speed – it is an important distinction which makes all the difference in whether one acquires efficient-speed or expensive-speed. As a triathlete it is obvious which one you must have. Each cycle is focused on getting your body adapted to a certain SPL x Tempo combination. Of course, your race involves a variety of pace combinations for strategic and tactical purposes but you first have to make sure your system can handle even just a simple linear distribution of energy to achieve that given pace. The tempo variety is built into the weekly practices, but we will work on specific pace-gear training after we see how the first and second training cycles go. The starting combinations are estimated based on your results at the end of last season. The numbers I have assigned to you will be adjusted based on the results we see as you start working through these practices and report your data. Increases in Tempo for the next cycle will be determined by your rate of adaptation in the current cycle. The plan I have in mind is to affect your biggest pace increases early in the season, while intensity is lower in the other disciplines and there is less competition for the energy you need to build new motor circuits. We will seek to affect your best speed gains sooner, then shift to pace maintenance, efficiency improvements and work on race-specific pace plans during the race season. Later on we will see how your season unfolds and what your energy levels are like for working on pace increases during the season. Bottom Line: this plan is designed to affect pace increase at lowest energy expense. You will not continually work against your metabolic limits as you could (in a traditional power-training program) to keep pushing faster times. You will continually work around your neurologic limits in order to force energy efficiency. Your first need is to build up an energy reserve by which you will make a quantum (= a packet of energy in physics terms) leap to a new pace level. This will result in an instinct for energy conservation at race speeds, and this energy reserve will become invaluable to you for more time-critical sections of the triathlon ahead, as well as allowing you to set PRs and for making tactical moves in your swims.
Achievement Objective
To improve your 1.9 km swim split from ~33 minutes to 30 minutes, in the 70.3 Ironman distance.
Program Objectives
To organize and guide your development in race critical stroke control, pace control, and open-water specific swim skills.
Design Considerations
This program is designed with the understanding that efficient competitive speed in swimming is first a skill and then a fitness problem.  We will assume your other tri training activities will sufficiently cover your general fitness requirements. This program will address your swim-specific skill-oriented fitness requirements. We will examine and improve your skills in this order of priority:

  1. Stroke control
  2. Pace control
  3. Open-water-specific skill sets
Timeframe
This program will focus on preparing your for your first race in May, and subsequent races through September. We will insert the swim-specific training into your overall tri training mesocycles and try to follow your tri-coach’s intensity prescriptions closely.
Personal Training Topics
Main stroke control skill goals:

  • Establish a solid torso (spine, shoulder/hip, hip/thigh connections)
  • To transfer force forward through rotation without extension of spine
  • Generate more force from torso rotation
  • Establish a total ‘send-force-forward’ orientation to your stroke
  • Improve the connection of the catch and kick in whole-body synchronization

Stroke Sync Points Main pace skills to work on:

  • Consistent Stroke Length
  • Reaching tempo range that is suitable to your PR goal
  • Lowering effort level through specific internal controls
  • Shifting pace (gears) according to race plan

The objective is to ‘memorize’ these aspects of stroke so they are automatic in open water, in a wetsuit, under the mental load of the race. Main open-water, race-specific skills to work on:

  • Adapting stroke to wetsuit constraints
  • Ease of navigation
  • Straight-line swimming
  • Focus on the ‘control panel’ in the midst of distraction
  • Adapting race plan to each unique race course.

In addition, these are the mental skills to develop:

  • Attitude (moment by moment reframing experiences into positive perspective)
  • Mental race planning and execution
  • Constructing your personal cockpit ‘control panel’
  • In-race self-diagnostic and decision skill

In general, the mental preparations are intended to get you mind ready to ‘pilot your vessel’ with skill, wisdom and a good attitude under stressful conditions. All these advantages added up will give you the best chance of healthful success.

Training Specificity
The swim portion of the 70.3 Ironman is 1.9km, in open water and usually done with a wetsuit. The stroke, pace, mental, open-water and race-specific skills will all center upon this specific distance and conditions. Pool training will take into account the differences between pool and open water conditions and use some adjustment factors to mitigate for those differences. Some of those factors:

  • Pool training requires wall-turns while open-water has only an occasional turn at a buoy. Wall-turns are interruptions in the rhythm of the stroke which are not present in the race.
  • Wetsuits can increase speed by (estimated by consensus online) 4-6 seconds per 100 meters. Pace goals in pool will be adjusted by this factor.
  • Wetsuits change the swimmer’s position in and relationship to the water, significantly different from skin-swims in a pool.
  • The wetsuit has some effects on the range of motion and how the body is encouraged to move.
  • There are no lines and lanes in open water. A much higher level of moment-to-moment orientation effort is required in open water. 

Schedule

Mesocycle Schedule
We will follow along with the mesocycle set up by your tri coach, and the macrocycles within it – first, two 5-week cycles, followed by three 4-week cycles leading up to the first race in May. During each macrocycle we will set specific SPL and Tempo improvement objectives, which will require you to improve and maintain both features of quality (efficiency) and features of quantity (speed) in this achievement. Progress to the next level of metrics will depend on achievement in both the quality and the quantity features. There will be one test swim at the beginning of each cycle (after the rest week) to see where your strengths and weaknesses are. Metric goals for that cycle will be adjusted according to the results of the test swim. The test swim can be done in place of one of the practices for that first week in order to fit into the schedule.
Weekly Schedule
The program given by your tri coach recommends certain kinds of swim practices at certain slots in the weekly schedule. The practice patterns below will try to correspond to those recommended practices. You may choose which practice to follow according to that general schedule. There are four types of practices:

  • Attention Practice for building awareness and stroke control
  • Tempo Practice for adapting to faster tempos
  • Interval (Speed) Practice for adapting to faster paces
  • Distance Practice for imprinting Stroke Length control

Practice Instructions

Attention Practice

Purpose

  • To improve your awareness of details in your position and movement patterns.
  • To improve your control over those positions and movement patterns.

Intensity

Zone 2 or less. This practice can be used as an active rest day. Physical intensity is lower, while attention must remain strong.

Metrics

  • Monintor SPL but don’t restrict it.
  • Use Tempo Trainer only when it will help you increase attention or help with timing

Warm-Up

‘Silent Swimming’ is recommended. Mix strokes as you please. Start as gently as possible and allow all body and mental systems to wake up and unify then pull you into the more challenging part of the practice.

Review (a.k.a. Cool-Down)

Choose one aspect of ‘magic’ in your stroke to focus on and swim with enjoyment of the rhythm.

Success is…

  • Noticeable increase in awareness of fine details and cause/effect in the movement patterns
  • Noticeable increase in control over some feature of the stroke (making it work the way you intend)
  • Noticeable increase in ease, or ‘automation’ of that movement

Suitable Practice Venue

This practice is best done in a short-course pool.

Tempo Practice

Purpose

  • To improve precision of movement patterns as tempo increases incrementally over the cycle.
  • To stimulate adaptation in tissues and brain for completely full movement patterns in incrementally faster tempos.

Intensity

Zone 3 and work down to Zone 2. Each increase in tempo will cause a slight increase in stress on the system. Those increases are intended to put you into Zone 3 effort level, then your objective is to adapt to that tempo and bring it back down to Zone 2.  The emphasis is on movement with tempo, not on stroke length – so you may lower amount of pressure you apply on each catch.

Metrics

  • Hold the assigned Tempo.
  • Monitor SPL but don’t restrict it.

Warm-Up

‘Silent Swimming’ is recommended. Start as gently as possible for first half of warm-up and then mix short bursts of various tempos for second half.

Review (a.k.a. Cool-Down)

Choose one of the assigned tempos, and seek out the easiest rhythm at that tempo. Let effort-reduction come from increased precision and synchronicity.

Success is…

  • Reaching faster tempo and sustaining it (quantity)
  • Noticeable increase in ease at a tempo that previously felt uncomfortably ‘fast’ (quality)
  • Noticeable improvement in precision – holding best precision at faster tempo. (quality)

Suitable Practice Venue

This practice is suitable for pool or open water.

General Conditioning
You have noted that general conditioning is well covered by your larger program already.
Interval Practice

Purpose

  • To impose race-like pacing stresses upon the system to provoke adaptation

Intensity

Zone 4 and work down to Zone 3. These practices will use strict SPL x Tempo constraints to magnify the stress upon your system without increasing the volume of of training. Rest intervals will be suggested, but you may increase those as needed. Highest quality execution of the assigned SPL x Tempo combo is the objective and you may take more rest in order to be ready to do that on each repeat.

Metrics

  • Hold both assigned SPL x Tempo combinations
  • Monitor RPE – take more rest to lower RPE

Increases in Pace (increased challenge of SPL x Tempo combo) will increase stress and push you into Zone 4. You may work in Zone 4 with the goal of adapting and coming down into Zone 3. If you cannot execute the assigned SPL x Tempo combination in a given set, even with more rest, and it would require you to work in Zone 5 then you have crossed over your limit and should stop the practice set.

Warm-Up

‘Silent Swimming’ is recommended. Start as gently as possible for first half of warm-up and then mix short bursts of various tempos for second half.

Review (a.k.a. Cool-Down)

Use the assigned SPL and swim with whatever Tempo comes easiest. Measure this Tempo (or take time splits so that Tempo can be calculated) but do not constrain it.

Success is…

  • Level 1 – when you are able to hold the assigned SPL x Tempo combo consistently (quantity)
  • Level 2 – when RPE shifts from Zone 4 to Zone 3 for a pace that was previously a bit hard (quality)

Suitable Practice Venue

This practice is suitable for pool in short-course or long-course.

Distance Practice

Purpose

  • To apply and test stroke control and pace control skills on race-distance.
  • To apply gradually increasing Stroke Length challenges on the systems to provoke adaption.

Intensity

Zone 4 and work down to Zone 3. These practices will use strict SPL constraints to magnify the stress upon your system without increasing the volume of of training beyond race distances. Rest intervals are not assigned, but you may take one as needed. Consistency of the assigned SPL is the objective and you may take rest (passive rest or active rest) in order to do that on every section of the swim.

Metrics

  • Hold assigned SPL consistently
  • Take time splits (tempo can be derived from that later)
  • Monitor RPE

Decreases in SPL or increase in the distance required to hold a particular SPL will increase stress and push you into Zone 4. You may work in Zone 4 with the goal of adapting and coming down into Zone 3. If you cannot execute the assigned SPL in a given set, even with more rest, and it would require you to work in Zone 5 then you have crossed over your limit and should stop the practice set.

Warm-Up

‘Silent Swimming’ is recommended for the first half of the warm-up. Then a Tempo Pyramid will be assigned to prepare your neuro-muscular system for the distance set.

Review (a.k.a. Cool-Down)

Pick some feature of your stroke that feels good to focus on and hold that for the final swim. This is for pure enjoyment and it is important that you include this in your practice.

Success is…

  • Level 1 – when you are able to hold the assigned SPL consistently (quantity)
  • Level 2 – when RPE shifts from Zone 4 to Zone 3 for a pace that was previously a bit hard (quality)
  • Level 3 – when the assigned SPL seems to happen without having to concentrate on it so much – the SPL feels ‘memorized’.

Suitable Practice Venue

This practice is suitable for long-course in the pool where stroke counting can happen.

Baseline Test Swim
To fit within the overall tri training schedule we will use your Distance Practice results as our periodic test swim.

Mesocycle #1 Practices

Attention Practice 1.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: Torso

Main Set 2

AB Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 1.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.24 and increase tempo by -0.02 on each repeat. Finish on 1.16. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.16 and decrease tempo by +0.02 on each repeat. Finish on 1.24. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.24 and increase by -0.02 on each round. Finish at 1.18. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.22, FP your choice

Total Distance

2800m

Interval Practice 1.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

2 rounds (100, 150, 200, 150), hold 18 SPL x 1.24 Tempo 1 round (100, 150, 200, 150), hold 18 SPL x 1.22 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice, No tempo constraint.

Total Distance

2900m

Distance Practice 1.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.24 and decrease tempo by +0.02 on each repeat. Finish on 1.32. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.32 and increase tempo by -0.02 on each repeat. Finish on 1.24. Count strokes. Resist increasing SPL at Tempo increases.  Note difference in SPL from start to end.

Main Set

1400 Focal Point Swim, hold 18 SPL Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

2500m

Attention Practice 2.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: Torso

Main Set 2

AC Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 2.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.24 and increase tempo by -0.02 on each repeat. Finish on 1.14. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.14 and decrease tempo by +0.02 on each repeat. Finish on 1.24. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.22 and increase by -0.02 on each round. Finish at 1.16. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.22, FP your choice

Total Distance

2900m

Interval Practice 2.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

1 round (100, 200, 300, 200, 100), hold 18 SPL x 1.24 Tempo 2 rounds (100, 200, 100), hold 18 SPL x 1.22 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice, No tempo constraint.

Total Distance

2800m

Distance Practice 2.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.22 and decrease tempo by +0.02 on each repeat. Finish on 1.30. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.30 and increase tempo by -0.02 on each repeat. Finish on 1.22. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

1600 Focal Point Swim, hold 18 SPL Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

2700m

Attention Practice 3.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: Torso

Main Set 2

AD Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 3.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.22 and increase tempo by -0.02 on each repeat. Finish on 1.14. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.14 and decrease tempo by +0.02 on each repeat. Finish on 1.22. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.22 and increase by -0.02 on each round. Finish at 1.16. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.22, FP your choice

Total Distance

2800m

Interval Practice 3.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

2 rounds (100, 150, 200, 150), hold 18 SPL x 1.22 Tempo 1 round (100, 150, 200, 150), hold 18 SPL x 1.20 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice, No tempo constraint.

Total Distance

2900m

Distance Practice 3.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.20 and decrease tempo by +0.02 on each repeat. Finish on 1.28. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.28 and increase tempo by -0.02 on each repeat. Finish on 1.20. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

1800 Focal Point Swim, hold 18 SPL Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

2900m

Attention Practice 4.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: Torso

Main Set 2

BD Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 4.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.22 and increase tempo by -0.02 on each repeat. Finish on 1.12. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.12 and decrease tempo by +0.02 on each repeat. Finish on 1.22. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1500m] 5 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.22 and increase by -0.02 on each round. Finish at 1.14. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.22, FP your choice

Total Distance

3200m

Interval Practice 4.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

1 round (100, 200, 300, 200, 100), hold 18 SPL x 1.22 Tempo 2 rounds (100, 200, 100), hold 18 SPL x 1.20 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice, No tempo constraint.

Total Distance

2800m

Distance Practice 4.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.18 and decrease tempo by +0.02 on each repeat. Finish on 1.26. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.26 and increase tempo by -0.02 on each repeat. Finish on 1.18. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

2000 Focal Point Swim, hold 18 SPL Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

3100m

Week 5

Week 5 is rest week. Pick practices as you please. Reduce distance and intensity.

Mesocycle #2 Practices

Attention Practice 6.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: your choice

Main Set 2

AB Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 6.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.12. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.12 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.22 and increase by -0.02 on each round. Finish at 1.16. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.20, FP your choice

Total Distance

2800m

Interval Practice 6.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

2 rounds (100, 150, 200, 150), hold 18 SPL x 1.22 Tempo 1 round (100, 150, 200, 150), hold 18 SPL x 1.20 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice. Try for 17 SPL on every 4th length. No tempo constraint.

Total Distance

2900m

Distance Practice 6.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [750m] 2 rounds (5x 75m), rest 10 seconds to change TT Round 1 – start tempo at 1.20 and decrease tempo by +0.02 on each repeat. Finish on 1.28. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.28 and increase tempo by -0.02 on each repeat. Finish on 1.20. Count strokes. Resist increasing SPL at Tempo increases.  Note difference in SPL from start to end.

Main Set

1800 Focal Point Swim, hold 18 SPL, with every 4th length at 17 SPL.  Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

3150m

Attention Practice 7.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: your choice

Main Set 2

AB Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 7.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.10. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.10 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.20 and increase by -0.02 on each round. Finish at 1.14. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.20, FP your choice

Total Distance

2900m

Interval Practice 7.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

1 round (100, 200, 300, 200, 100), hold 18 SPL x 1.22 Tempo 2 rounds (100, 200, 100), hold 18 SPL x 1.20 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice. Try for 17 SPL on every 4th length. No tempo constraint.

Total Distance

2800m

Distance Practice 7.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [750m] 2 rounds (5x 75m), rest 10 seconds to change TT Round 1 – start tempo at 1.18 and decrease tempo by +0.02 on each repeat. Finish on 1.26. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.26 and increase tempo by -0.02 on each repeat. Finish on 1.18. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

2000 Focal Point Swim, hold 18 SPL, with every 4th length at 17 SPL. Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

3350m

Attention Practice 8.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: your choice

Main Set 2

BD Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 8.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.18 and increase tempo by -0.02 on each repeat. Finish on 1.10. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.10 and decrease tempo by +0.02 on each repeat. Finish on 1.18. Count strokes. Note difference in SPL from start to end.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.20 and increase by -0.02 on each round. Finish at 1.14. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.20, FP your choice

Total Distance

2800m

Interval Practice 8.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

2 rounds (100, 150, 200, 150), hold 18 SPL x 1.20 Tempo 1 round (100, 150, 200, 150), hold 18 SPL x 1.18 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 18 SPL, FP your choice. Try for 17 SPL on every 4th length. No tempo constraint.

Total Distance

2900m

Distance Practice 8.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.16 and decrease tempo by +0.02 on each repeat. Finish on 1.24. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.24 and increase tempo by -0.02 on each repeat. Finish on 1.16. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

2000 Focal Point Swim, hold 18 SPL, with every 3rd length at 17 SPL. Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

3100m

Attention Practice 9.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Skill topic: your choice

Main Set 2

AD Synchronization

Review

300 Focal Point Swim, FP your choice

Tempo Practice 9.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.18 and increase tempo by -0.02 on each repeat. Finish on 1.08. Count strokes. Attempt to preserve SPL as tempo increases. Round 2 – start tempo at 1.08 and decrease tempo by +0.02 on each repeat. Finish on 1.18. Count strokes. Attempt to reduce strokes as tempo decreases.

Main Set 2

Faster Tempo Adaptation [1500m] 5 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.20 and increase by -0.02 on each round. Finish at 1.12. Choose ‘precision’ focal point from Attention Practice this week and require that precision on every length.

Review

300 Tempo Swim at 1.20, FP your choice

Total Distance

3200m

Interval Practice 9.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

1 round (100, 200, 300, 200, 100), hold 16 SPL (25y) x 1.20 Tempo 2 rounds (100, 200, 100), hold 16 SPL (25y) x 1.18 Tempo Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 16 SPL (25y), FP your choice. Try for 15 SPL (25y) on every 4th length. No tempo constraint.

Total Distance

2800m

Distance Practice 9.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.14 and decrease tempo by +0.02 on each repeat. Finish on 1.22. Count strokes. Attempt to decrease SPL as tempo decreases. Round 2 – start tempo at 1.22 and increase tempo by -0.02 on each repeat. Finish on 1.14. Count strokes. Resist increasing SPL at Tempo increases.   Note difference in SPL from start to end.

Main Set

2200 Focal Point Swim, hold 16 SPL (25y) ,with every 3rd length at 15 SPL (25y). Choose 1 to 3 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. Rest periodically if needed, but hold SPL at all costs. Consistent SPL + less rest = improvement.

Review

300 Focal Point Swim.  Make it total pleasure.

Total Distance

3300m

Week 10

Week 10 is rest week. Pick practices as you please. Reduce distance and intensity.

Mesocycle #3 Practices

Attention Practice 11.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 11.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.16 and increase tempo by -0.02 on each repeat. Finish on 1.08. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.08 and decrease tempo by +0.02 on each repeat. Finish on 1.16. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.18 and increase by -0.02 on each round. Finish at 1.12. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.18, FP your choice

Total Distance

2800m

Interval Practice 11.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (100, 200, 300, 200), hold 17 SPL x 1.20 Tempo. It is intended that you do this at RPE 3. 1 round (100, 200, 100), hold 18 SPL x 1.14 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2900m

Distance Practice 11.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

SPL Pyramid [600m] 2 rounds (4x 75m), with 5 seconds rest. ‘N’ SPL is your current target training SPL. Round 1 – switch SPL gear on each repeat: N+1, N, N-1, N-2. Round 2 – switch SPL gear on each repeat: N-2, N-1, N, N+1. Pay attention to changes in tempo, and what other features of the stroke you change to affect a change in the length of your stroke.

Main Set

1900 Focal Point Swim. First 200 at 16 SPL, then hold 17 SPL, with every 4th length at 16 SPL. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

3100m

Attention Practice 12.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 12.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.16 and increase tempo by -0.02 on each repeat. Finish on 1.06. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.06 and decrease tempo by +0.02 on each repeat. Finish on 1.16. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.18 and increase by -0.02 on each round. Finish at 1.12. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.18, FP your choice

Total Distance

2900m

Interval Practice 12.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (100, 200, 300, 400), hold 17 SPL x 1.20 Tempo. It is intended that you do this at RPE 3. 1 round (100, 200, 300), hold 18 SPL x 1.14 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

3100m

Distance Practice 12.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), with 10 seconds rest to change TT. Round 1 – start tempo at 1.14 and decrease tempo by +0.02 on each repeat. Finish on 1.22. Count strokes. Lower your stroke count as tempo slows down. Round 2 – start tempo at 1.22 and increase tempo by -0.02 on each repeat. Finish on 1.14. Count strokes. Resist increasing SPL at Tempo increases. Pay attention to what changes you made in your body to preserve a lower SPL at the end.

Main Set

1900 Focal Point Swim. First 150 at 16 SPL, then hold 17 SPL, with every 4th length at 16 SPL. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

3000m

Attention Practice 13.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 13.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.14 and increase tempo by -0.02 on each repeat. Finish on 1.06. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.06 and decrease tempo by +0.02 on each repeat. Finish on 1.14. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.16 and increase by -0.02 on each round. Finish at 1.10. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.15, FP your choice

Total Distance

2800m

Interval Practice 13.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (3x 100, 2x 150, 1x 300), hold 17 SPL x 1.18 Tempo. It is intended that you do this at RPE 3. 1 round (2x 100, 2x 150), hold 18 SPL x 1.12 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2900m

Distance Practice 13.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

SPL Pyramid [500m] 2 rounds (5x 50m), with 5 seconds rest. ‘N’ SPL is your current target training SPL. Round 1 – switch SPL gear on each repeat: N+1, N, N-1, N-2, N-1. Round 2 – switch SPL gear on each repeat: N-2, N-1, N, N+1, N. Pay attention to changes in tempo, and what other features of the stroke you change to affect a change in the length of your stroke.

Main Set

1900 Focal Point Swim. First 100 at 16 SPL, then hold 17 SPL, with every 4th length at 16 SPL. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

3100m

Attention Practice 14.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 14.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.14 and increase tempo by -0.02 on each repeat. Finish on 1.04. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.04 and decrease tempo by +0.02 on each repeat. Finish on 1.14. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.16 and increase by -0.02 on each round. Finish at 1.10. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.15, FP your choice

Total Distance

2900m

Interval Practice 14.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (2x 150, 1x 300), hold 17 SPL x 1.18 Tempo. It is intended that you do this at RPE 3. 1 round (2x 150, 1x 300), hold 18 SPL x 1.12 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2700m

Distance Practice 14.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [500m] 2 rounds (5x 50m), with 10 seconds rest to change TT. Round 1 – start tempo at 1.12 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Lower your stroke count as tempo slows down. Round 2 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.12. Count strokes. Resist increasing SPL at Tempo increases. Pay attention to what changes you made in your body to preserve a lower SPL at the end.

Main Set

1500 Focal Point Swim. 3 rounds (mentally) of (100 at 16 SPL, 400 at 17 SPL), no rest. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

2600m

Attention Practice 15.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 15.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.12 and increase tempo by -0.02 on each repeat. Finish on 1.04. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.04 and decrease tempo by +0.02 on each repeat. Finish on 1.12. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.14 and increase by -0.02 on each round. Finish at 1.08. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.12, FP your choice

Total Distance

2800m

Interval Practice 15.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (100, 200, 300), hold 17 SPL x 1.16 Tempo. It is intended that you do this at RPE 3. 1 round (2x 100, 1x 200), hold 18 SPL x 1.12 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2500m

Distance Practice 15.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

SPL Pyramid [600m] 2 rounds (4x 75m), with 5 seconds rest. ‘N’ SPL is your current target training SPL. Round 1 – switch SPL gear on each repeat: N-2, N-1, N, N+1. Round 2 – switch SPL gear on each repeat: N+1, N, N-1, N-2 Pay attention to changes in tempo, and what other features of the stroke you change to affect a change in the length of your stroke.

Main Set

1500 Focal Point Swim. 5 rounds of (250 at 17 SPL, 50 at 16 SPL), no rest. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

2700m

Attention Practice 16.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 16.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [600m] 2 rounds (6x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.12 and increase tempo by -0.02 on each repeat. Finish on 1.02. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.02 and decrease tempo by +0.02 on each repeat. Finish on 1.12. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.14 and increase by -0.02 on each round. Finish at 1.08. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.12, FP your choice

Total Distance

2900m

Interval Practice 16.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (200, 300), hold 17 SPL x 1.16 Tempo. It is intended that you do this at RPE 3. 1 round (2x 150), hold 18 SPL x 1.12 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2300m

Distance Practice 16.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

Tempo Pyramid [600m] 2 rounds (6x 50m), with 10 seconds rest to change TT. Round 1 – start tempo at 1.10 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Lower your stroke count as tempo slows down. Round 2 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.10. Count strokes. Resist increasing SPL at Tempo increases. Pay attention to what changes you made in your body to preserve a lower SPL at the end.

Main Set

1200 Focal Point Swim. 3 rounds (mentally) of (100 at 16 SPL, 300 at 17 SPL), no rest. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

2400m

Attention Practice 17.1
Follow the same pattern and instructions from Attention Practice 11.1
Tempo Practice 17.2

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.10 and increase tempo by -0.02 on each repeat. Finish on 1.02. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.02 and decrease tempo by +0.02 on each repeat. Finish on 1.10. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [1200m] 4 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.12 and increase by -0.02 on each round. Finish at 1.06. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.12, FP your choice

Total Distance

2800m

Interval Practice 17.3

Warm-Up

800 Silent Swim Mix up tempos in short bursts on second half.

Main Set

200 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (2x 200), hold 17 SPL x 1.16 Tempo. It is intended that you do this at RPE 3. 1 round (2x 200), hold 18 SPL x 1.12 Tempo. It is intended that you do this at RPE 4. 200 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

2300m

Distance Practice 17.4

Warm-Up Set 1

300 Silent Swim

Warm-Up Set 2

SPL Pyramid [600m] 2 rounds (4x 75m), with 5 seconds rest. ‘N’ SPL is your current target training SPL. Round 1 – switch SPL gear on each repeat: N+1, N, N-1, N-2. Round 2 – switch SPL gear on each repeat: N-2, N-1, N, N+1. Pay attention to changes in tempo, and what other features of the stroke you change to affect a change in the length of your stroke.

Main Set

1200 Focal Point Swim. 4 rounds of (250 at 17 SPL, 50 at 16 SPL), no rest. Choose 1 or 2 focal points from your Attention Practice this week. Break swim into ‘mental’ intervals. Alternate focal point at each mental interval change. No passive rest intervals. Keep swimming, insert active rest into the swim, if necessary.

Review

300 easy swim.  Make it total pleasure.

Total Distance

2400m

Taper Weeks

Attention Practice T1.1

Warm-Up

300 Silent Swim or until you feel your mind come fully into the water, and then fully into your body.

Main Set

Select three focal points you will use during the upcoming race. Swim 3 rounds of total 600m, or about 12-15 minutes of work. In each round:

  • 200 tune-in to your focal point
  • 200 with 17 SPL
  • 200 with tempo associated with RPE 3 (middle of race tempo) (no SPL constraint)

Review

300 Focal Point Swim. Choose your favorite focal point from the main set.

Tempo Practice T1.2

Warm-Up

600 Silent Swim Mix up tempos in short bursts on second half.

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.16 and increase tempo by -0.02 on each repeat. Finish on 1.08. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.08 and decrease tempo by +0.02 on each repeat. Finish on 1.16. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [600m] 2 rounds (100, 200), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.12 and increase by -0.02 on each round. Finish at 1.08. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.12, FP your choice

Total Distance

2000m

Interval Practice T1.3

Warm-Up

600 Silent Swim Change gears in second half, and maintain silence.

Main Set

[Total 700m] 50 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (4x 75), hold 17 SPL x 1.16 Tempo. It is intended that you do this at RPE 3. 1 round (4x 75), hold 18 SPL x 1.10 Tempo. It is intended that you do this at RPE 4. 50 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

1800m

Distance Practice T1.4

Warm-Up

300 Silent Swim

Main Set 1

Tempo Pyramid [500m] 2 rounds (5x 50m), with 10 seconds rest to change TT. Round 1 – start tempo at 1.12 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Lower your stroke count as tempo slows down. Round 2 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.12. Count strokes. Resist increasing SPL at Tempo increases. Pay attention to what changes you made in your body to preserve a lower SPL at the end.

Main Set 2

[Total 600m] 4 rounds of (125 at 17 SPL, 25 at 16 SPL). Choose 1 or 2 focal points from your Attention Practice this week. Alternate focal point at each round. Use active rest intervals, switch to alternate stroke, go gently.

Review

300 easy swim.  Make it total pleasure.

Total Distance

1700m

Attention Practice T2.1

Warm-Up

300 Silent Swim or until you feel your mind come fully into the water, and then fully into your body.

Main Set

Select three focal points you will use during the upcoming race. Swim 3 rounds of total 600m, or about 12-15 minutes of work. In each round:

  • 150 tune-in to your focal point
  • 150 with 17 SPL
  • 150 with tempo associated with RPE 3 (middle of race tempo) (no SPL constraint)

Review

300 Focal Point Swim. Choose your favorite focal point from the main set.

Tempo Practice T2.2

Warm-Up

300 Silent Swim

Main Set 1

Inverted Tempo Pyramid [500m] 2 rounds (5x 50m), rest 10 seconds to change TT Round 1 – start tempo at 1.16 and increase tempo by -0.02 on each repeat. Finish on 1.08. Count strokes. Resist adding a stroke to your SPL as tempo increases. Round 2 – start tempo at 1.08 and decrease tempo by +0.02 on each repeat. Finish on 1.16. Count strokes. Note difference in SPL from start to end – your goal is to have used fewer strokes to complete the last repeat.

Main Set 2

Faster Tempo Adaptation [600m] 2 rounds (50, 100, 150), rest 15 sec on repeats, 30 sec on rounds. Start tempo at 1.12 and increase by -0.02 on each round. Finish at 1.10. Use one of your focal points from Attention Practice this week and require that quality on every length.

Review

300 Tempo Swim at 1.12, FP your choice

Total Distance

1700m

Interval Practice T2.3

Warm-Up

400 Silent Swim Change gears in second half, and maintain silence.

Main Set

[Total 500m] 50 at 18 SPL x current sprint tempo. Simulate starting sprint. RPE 4+ 1 round (4x 50), hold 17 SPL x 1.16 Tempo. It is intended that you do this at RPE 3. 1 round (4x 50), hold 18 SPL x 1.10 Tempo. It is intended that you do this at RPE 4. 50 at 18 SPL x current sprint tempo. Simulate sprint to swim exit point. RPE 4+ Rest as needed to hold these pace combinations on every length. Resist allowing N+1 SPL.

Review

300 Tempo Swim at 17 SPL, FP your choice. Allow ‘natural’ tempo at RPE 3, check average tempo at end to see what your body chose.

Total Distance

1200m

Distance Practice T2.4

Warm-Up

200 Silent Swim

Main Set 1

Tempo Pyramid [500m] 2 rounds (5x 50m), with 10 seconds rest to change TT. Round 1 – start tempo at 1.12 and decrease tempo by +0.02 on each repeat. Finish on 1.20. Count strokes. Lower your stroke count as tempo slows down. Round 2 – start tempo at 1.20 and increase tempo by -0.02 on each repeat. Finish on 1.12. Count strokes. Resist increasing SPL at Tempo increases. Pay attention to what changes you made in your body to preserve a lower SPL at the end.

Main Set 2

[Total 600m] 2 rounds of (4x 50) with SPL at N+1, N, N-1, N-2 Choose 1 or 2 focal points from your Attention Practice this week. Use one focal point on each round. Passive rest 10 seconds between repeats. Passive rest 20 seconds between rounds.

Review

200 easy swim.  Make it total pleasure.

Total Distance

1250m

Mesocycle #4 Practices

Attention Practice 4.1.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 4.1.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.12. Monitor effort level and time. Should be at RPE 3. 8 rounds of 4x 50, with less than 10 seconds rest between repeats, 20 seconds between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your control.  Tempo per round:

  1. 1.12
  2. 1.10
  3. 1.08
  4. 1.06
  5. 1.08
  6. 1.07
  7. 1.06
  8. 1.05

300 swim at Tempo 1.08, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3100m

Interval Practice 4.1.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Increase tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G2 = 19 SPL x 1.20 Tempo
  • G3 = 19 x 1.16
  • G4 = 20 x 1.12
  • G4+ = 20 x 1.10

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 200 at G4+
  • 200 at G3
  • 400 at G4
  • 200 at G4+

Passive rest 10 seconds between repeats. 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3400m

Distance Practice 4.1.4

Warm-Up

600 Silent Swim

Main Set

Continuous intervals (no rest between). 4 rounds of:

  • 400 at G3
  • 200 at G4+

Use pace gear settings from the Interval Practice this week (and continue with any adjustment you made to the tempo setting in gears). Set your watch to BEEP at you on 200m intervals so you know when to switch gear.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3300m

Attention Practice 4.2.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 4.2.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.10. Monitor effort level and time. Should be at RPE 3. 8 rounds of 4x 50, with less than 10 seconds rest between repeats, 20 seconds between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your control.  Tempo per round:

  1. 1.10
  2. 1.08
  3. 1.06
  4. 1.04
  5. 1.06
  6. 1.05
  7. 1.04
  8. 1.03

300 swim at Tempo 1.06, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3100m

Interval Practice 4.2.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Increase tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G2 = 19 SPL x 1.18 Tempo
  • G3 = 19 x 1.14
  • G4 = 20 x 1.10
  • G4+ = 20 x 1.08

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 1 ladder of:

  • 3x 100 at G4+
  • 2x 150 at G4
  • 2x 300 at G3
  • 2x 150 at G4
  • 3x 100 at G4+

10 seconds passive rest between repeats.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3000m

Distance Practice 4.2.4

Warm-Up

600 Silent Swim

Main Set

Continuous intervals (no rest between). 3 rounds of:

  • 500 at G3
  • 250 at G4+

Use pace gear settings from the Interval Practice this week (and continue with any adjustment you made to the tempo setting in gears). Set your watch to BEEP at you on 250m intervals so you know when to switch gear.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3150m

Attention Practice 4.3.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 4.3.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.10. Monitor effort level and time. Should be at RPE 3. 8 rounds of 3x 75, with less than 10 seconds rest between repeats, 20 seconds between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your control.  Tempo per round:

  1. 1.10
  2. 1.08
  3. 1.06
  4. 1.04
  5. 1.06
  6. 1.05
  7. 1.04
  8. 1.03

300 swim at Tempo 1.05, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 4.3.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Increase tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G2 = 19 SPL x 1.18 Tempo
  • G3 = 19 x 1.12
  • G4 = 20 x 1.08
  • G4+ = 20 x 1.06

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 200 at G4+
  • 200 at G3
  • 400 at G4
  • 200 at G4+

Passive rest 10 seconds between repeats. 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3400m

Distance Practice 4.3.4

Warm-Up

600 Silent Swim

Main Set

Continuous intervals (no rest between). 3 rounds of:

  • 500 at G3
  • 300 at G4+

Use pace gear settings from the Interval Practice this week (and continue with any adjustment you made to the tempo setting in gears). Set your watch to BEEP at you on 100m intervals so you know when to switch gear.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3300m

Attention Practice 4.4.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 4.4.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.08. Monitor effort level and time. Should be at RPE 3. 6 rounds of 4x 75, with less than 10 seconds rest between repeats, 20 seconds between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your control.  Tempo per round:

  1. 1.08
  2. 1.06
  3. 1.04
  4. 1.06
  5. 1.05
  6. 1.04

300 swim at Tempo 1.04, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 4.4.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Increase tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G2 = 19 SPL x 1.15 Tempo
  • G3 = 19 x 1.11
  • G4 = 20 x 1.07
  • G4+ = 20 x 1.05

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 1 ladder of:

  • 3x 100 at G4+
  • 2x 150 at G4
  • 2x 300 at G3
  • 2x 150 at G4
  • 3x 100 at G4+

10 seconds passive rest between repeats.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3000m

Distance Practice 4.4.4

Warm-Up

600 Silent Swim

Main Set

Continuous intervals (no rest between). 6 rounds of:

  • 200 at G3
  • 150 at G4+

Use pace gear settings from the Interval Practice this week (and continue with any adjustment you made to the tempo setting in gears). Set your watch to BEEP at you on 50m intervals so you know when to switch gear.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3000m

Attention Practice 4.5.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Sets

Select one or two skill projects, and make one Main Set for each. In each Main Set aim for no more than 1000m total distance, or 15-20 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 4.5.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.06. Monitor effort level and time. Should be at RPE 3. 8 rounds of 4x 50, with less than 10 seconds rest between repeats, 20 seconds between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your control.  Tempo per round:

  1. 1.06
  2. 1.05
  3. 1.04
  4. 1.03
  5. 1.04
  6. 1.03
  7. 1.02
  8. 1.01

300 swim at Tempo 1.03, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3100m

Interval Practice 4.5.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Increase tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G2 = 19 SPL x 1.14 Tempo
  • G3 = 19 x 1.10
  • G4 = 20 x 1.06
  • G4+ = 20 x 1.04

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 200 at G4+
  • 200 at G3
  • 400 at G4
  • 200 at G4+

Passive rest 10 seconds between repeats. 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3400m

Distance Practice 4.5.4

Warm-Up

600 Silent Swim

Main Set

Continuous intervals (no rest between). 3 rounds of:

  • 400 at G3
  • 300 at G4+

Use pace gear settings from the Interval Practice this week (and continue with any adjustment you made to the tempo setting in gears). Set your watch to BEEP at you on 100m intervals so you know when to switch gear.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3000m

Mesocycle #5 Practices

Attention Practice 5.5.1

Warm-Up

600 Silent Swim Mix up stroke styles, as you please.

Main Set 1

Special focus on 2 Beat Kick connection. You will focus on using the press of your foot to enhance your rotation, to increase the wave of force your send into your entry arm. You want to feel the DA (foot-entry arm) connection distinctly, and a smooth, effective transfer of force from leg to opposite extending arm. The press is arcing (not downward) with hip rotation so that you increase the force in your torso rotation. Start at a slow tempo so you really feel the connection, the wave of force transferring forward, then preserve that connection at gradually increasing tempos – the impulse will occur in a gradually more compressed amount of time, but the rhythm remains.  4 rounds:

  • 50 at SLOW tempo
  • 50 at MODERATE tempo
  • 50 at BRISK tempo

Main Set 2

Select two skill projects, and make one Main Set for each. For each skill project aim for 800-1000m total distance, or 18-24 minutes of work. 3 Rounds in each set:

  • Round 1: Tune-Up Task – choose a series of repeats where you can execute the skill or produce the sensation your are seeking.
  • Round 1: Increase challenge on circuits by decreasing SPL, increasing Temp, or increasing Distance per repeat.
  • Round 2: Increase challenge one more level by adjustment in SPL, Tempo, or Distance.

Review

300 Focal Point Swim, FP your choice. Integrate the skill or sensation you were working on in the Main Sets.

Tempo Practice 5.5.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.05. Monitor effort level and time. Should be at RPE 3. 6 rounds of 3x 100, with less than 10 seconds passive rest between repeats, 20 seconds passive rest between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your quality standards.  Tempo per round:

  1. 1.05
  2. 1.03
  3. 1.01
  4. 1.02
  5. 1.00
  6. 0.98

300 swim at Tempo 1.02, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 5.5.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Switch to brisk (G4+) tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G3 = 19 x 1.09
  • G4 = 20 x 1.05
  • G4+ = 20 x 1.02

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 3x 100 at G3
  • 2x 150 at G4
  • 1x 300 at G4+

Take 10 seconds passive rest between repeats. Take 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3200m

Distance Practice 5.5.4

Warm-Up

600 Silent Swim 200 focal point swim at RPE 3 and count your strokes. Your base SPL is 19, but based on today’s conditions for your body you will choose a target  N SPL to use in the rest of practice. This SPL should be what you feel your best Gear 3 SPL is for this day. It should be easy at easy tempo but a bit challenging to hold under stress of distance or higher tempo.

Main Set

You are permitted to take as much rest as you need to recover on each repeat. But you must do what ever is necessary to hold the N SPL assignment on every length. Hopefully, you’ll solve it by maintaining body position and precision of movements, and consistent push-offs. It is intended that you will gradually feel fatigue and you must work through that fatigue as if you were lifting weights. This will remind you to keep the main work load on your torso rather than on the shoulders. This is intended to be a muscular-strength-building practice. So rest as needed to give 110% on each repeat. Hold N SPL on every length. Effort should be about RPE 4+. 2 rounds of:

  • 3x 100
  • 2x 150
  • 2x 300

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3500m

Attention Practice 5.6.1

Same as Week 5.5.1

 

Tempo Practice 5.6.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.04. Monitor effort level and time. Should be at RPE 3. 6 rounds of 2x 150, with less than 10 seconds passive rest between repeats, 20 seconds passive rest between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your quality standards.  Tempo per round:

  1. 1.04
  2. 1.02
  3. 1.00
  4. 1.01
  5. 0.99
  6. 0.97

300 swim at Tempo 1.01, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 5.6.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Switch to brisk (G4+) tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G3 = 19 x 1.08
  • G4 = 20 x 1.04
  • G4+ = 20 x 1.01

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 200 at G4+
  • 200 at G3
  • 400 at G4
  • 200 at G4+

Take 10 seconds passive rest between repeats. Take 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3200m

Distance Practice 5.6.4

Warm-Up

600 Silent Swim 200 focal point swim at RPE 3 and count your strokes. Your base SPL is 19, but based on today’s conditions for your body you will choose a target  N SPL to use in the rest of practice. This SPL should be what you feel your best Gear 3 SPL is for this day. It should be easy at easy tempo but a bit challenging to hold under stress of distance or higher tempo.

Main Set

You are permitted to take as much rest as you need to recover on each repeat. But you must do what ever is necessary to hold the N SPL assignment on every length. Hopefully, you’ll solve it by maintaining body position and precision of movements, and consistent push-offs. It is intended that you will gradually feel fatigue and you must work through that fatigue as if you were lifting weights. This will remind you to keep the main work load on your torso rather than on the shoulders. This is intended to be a muscular-strength-building practice. So rest as needed to give 110% on each repeat. Hold N SPL on every length. Effort should be about RPE 4+. 1 round of:

  • 3x 150
  • 2x 250
  • 1x 500
  • 2x 250
  • 3x 150

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3500m

Insert Taper Week(s) Here. 
Attention Practice 5.7.1

Same as Week 5.5.1

 

Tempo Practice 5.7.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.03. Monitor effort level and time. Should be at RPE 3. 6 rounds of 3x 100, with less than 10 seconds passive rest between repeats, 20 seconds passive rest between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your quality standards.  Tempo per round:

  1. 1.03
  2. 1.01
  3. 0.99
  4. 1.00
  5. 0.98
  6. 0.96

300 swim at Tempo 1.00, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 5.7.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Switch to brisk (G4+) tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G3 = 19 x 1.07
  • G4 = 20 x 1.03
  • G4+ = 20 x 1.00

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 3x 100 at G3
  • 2x 150 at G4
  • 1x 300 at G4+

Take 10 seconds passive rest between repeats. Take 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3200m

Distance Practice 5.7.4

Warm-Up

600 Silent Swim 200 focal point swim at RPE 3 and count your strokes. Your base SPL is 19, but based on today’s conditions for your body you will choose a target  N SPL to use in the rest of practice. This SPL should be what you feel your best Gear 3 SPL is for this day. It should be easy at easy tempo but a bit challenging to hold under stress of distance or higher tempo.

Main Set

You are permitted to take as much rest as you need to recover on each repeat. But you must do what ever is necessary to hold the N SPL assignment on every length. Hopefully, you’ll solve it by maintaining body position and precision of movements, and consistent push-offs. It is intended that you will gradually feel fatigue and you must work through that fatigue as if you were lifting weights. This will remind you to keep the main work load on your torso rather than on the shoulders. This is intended to be a muscular-strength-building practice. So rest as needed to give 110% on each repeat. Hold N SPL on every length. Effort should be about RPE 4+. 2 rounds of:

  • 3x 100
  • 2x 150
  • 2x 300

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3500m

Attention Practice 5.8.1

Same as Week 5.5.1

 

Tempo Practice 5.8.2

Warm-Up

600 Silent Swim Choose 2 focal points. Alternate focal points on each 100. Increase tempo on every fourth length.

Main Set

300 swim at Tempo 1.02. Monitor effort level and time. Should be at RPE 3. 6 rounds of 2x 150, with less than 10 seconds passive rest between repeats, 20 seconds passive rest between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your quality standards.  Tempo per round:

  1. 1.02
  2. 1.00
  3. 0.98
  4. 0.99
  5. 0.97
  6. 0.95

300 swim at Tempo 0.99, and compare effort and time to first 300. Are those metrics same, more or less? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3300m

Interval Practice 5.8.3

Warm-Up

300 Silent Swim 600 swim, alternating 2 focal points on every 100. Switch to brisk (G4+) tempo on every fourth length.

Main Set

Pace Gear Combinations for today:

  • G3 = 19 x 1.06
  • G4 = 20 x 1.02
  • G4+ = 20 x 0.99

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 2 rounds of:

  • 200 at G4+
  • 200 at G3
  • 400 at G4
  • 200 at G4+

Take 10 seconds passive rest between repeats. Take 200 active rest between rounds, alternating 50 BR / 50 BK.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3200m

Distance Practice 5.8.4

Warm-Up

600 Silent Swim 200 focal point swim at RPE 3 and count your strokes. Your base SPL is 19, but based on today’s conditions for your body you will choose a target  N SPL to use in the rest of practice. This SPL should be what you feel your best Gear 3 SPL is for this day. It should be easy at easy tempo but a bit challenging to hold under stress of distance or higher tempo.

Main Set

You are permitted to take as much rest as you need to recover on each repeat. But you must do what ever is necessary to hold the N SPL assignment on every length. Hopefully, you’ll solve it by maintaining body position and precision of movements, and consistent push-offs. It is intended that you will gradually feel fatigue and you must work through that fatigue as if you were lifting weights. This will remind you to keep the main work load on your torso rather than on the shoulders. This is intended to be a muscular-strength-building practice. So rest as needed to give 110% on each repeat. Hold N SPL on every length. Effort should be about RPE 4+. 1 round of:

  • 3x 150
  • 2x 250
  • 1x 500
  • 2x 250
  • 3x 150

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3500m

Insert Taper Week(s) Here. 

Mesocycle #6 Practices

Attention Practice 6.1

Warm-Up [800m]

600 Silent Swim Keep it gentle to start and let your body pull you into the rest of the practice. Go longer in the warm-up if needed, if you can afford the time. 4x 50 Skate Position with zoomer fins, and use interrupted breathing. Switch sides half length. Tune in to the flow of water down your body. Decrease drag in little ways. Perfect some detail of your Skate Position each time you do this. Deeply etch a preference for this position into your muscle memory. You may also use this as part of your cool-down at the end of this, or any practice.

Main Set [2100m]

Select three skill projects, and assign one to each round 3 Rounds of:

  • 250 swim with focal point
  • 3x 50 at G3 pace (by feel)
  • 3x 50 at G4 pace
  • 3x 50 at G4+ pace
  • Generous passive rest between repeats

Your objective: to ‘touch the magic’ in some part of your stroke. Memorize what exactly you did to trigger it. Apply that trigger in the rest of your practices this week. I recommend you make a sync combination the focus for one or two of your rounds.

Review [300m]

300 Focal Point Swim, with ‘magic’ FP your choice.  Integrate the skill or sensation you were working on in the Main Set.

Tempo Practice 6.1

Warm-Up [600m]

600 Silent Swim Start gently. Choose 2 focal points. Alternate focal points on each 100. Increase to brisk tempo on last 25m of each 150. 

Main Set [2100m]

Swim 300 at Tempo 1.02. Monitor effort level and time. Effort should be set at RPE 3. 7 rounds of 50+100+150, with 10 seconds passive rest between repeats, 20 seconds passive rest between rounds. Adaptation measured by sustaining RPE 3 and stroke precision stays within your quality standards. Seek out your best rhythm on first round, then get back into it at each faster tempo. You decide how to progress based on your quality of performance:

  • Succeeded in tapping into rhythm? Go on to next faster tempo.
  • Unstable rhythm? Repeat the round at the same tempo. See if you can get into it with more time.
  • Failed to tap into rhythm? Click back to previous tempo and work to get it back.

Remain loyal to tempo and rhythm quality. SPL Tempo per round:

  1. 1.02
  2. 1.01
  3. 1.00
  4. 0.99
  5. 0.98
  6. 0.97
  7. 0.96

Swim 300 at Tempo 0.98, and compare effort and time to first 300. How did it feel? Easier, the same, or harder that the first 300? Record results in your Discussion Zone

Review

300 swim at RPE 3 and then see what Tempo your body naturally falls into in response to today’s training. Record result in your Discussion Zone.

Total Distance

3000m

Interval Practice 6.1
My calculations estimate you should be in the 44 to 49 SPL range on 50m pool. So, we will start with these and adjust based on your results.

Warm-Up [800m]

600 Silent Swim. Start gently as possible. 4x 50 Skate Position with zoomer fins. Switch sides with a slow-motion recovery each time before you need to take a breath. Hold perfect Skate while taking the breath.

Main Set [2100m]

Pace Gear Combinations for today in 50m pool:

  • G3 = 43 SPL x 1.14 (= 32min pace for 1.9k)
  • G4 = 45 SPL x 1.04 (= 31min pace)
  • G4+ = 47 SPL x 0.92 (=30min pace)

You are permitted to adjust the tempo setting to more finely tune it to match the intended gear. Please report any adjustments in your Discussion Zone – we need to monitor your conditioning to each gear to improve the metrics for your next practice. 3 rounds of:

  • 200 at G3 then 50 at G4+
  • 200 at G3 then 100 at G4+
  • 200 at G3 then 150 at G4+
  • swim continuous – no rest between repeats (you are actively recovering during the G3 segment, as if drafting)
  • Take 100 active rest between rounds, alternating 25 BR / 25 BK.

Set your Tempo Trainer at G4+ tempo – ignore it during G3 segment and then slip into rhythm with it on G4+ segment.

Review

300 Pure Pleasure swim at RPE 2.

Total Distance

3200m

Distance Practice 6.1

Warm-Up [800m]

600 Silent Swim 4x 50 Skate Position with zoomer fins. Switch sides with a slow-motion recovery each time before you need to take a breath. Hold perfect Skate while taking the breath. You have switched to a 50m pool. I estimate your base SPL to be around 45-47, but based on today’s conditions for your body you will choose a target  N SPL to use in the rest of practice. This SPL should be what you feel your best Gear 3 SPL is for this day. It should be easy at easy tempo but a bit challenging to hold under stress of distance or higher tempo.

Main Set [2050m]

You will set the Tempo Trainer to your G3 tempo. You will alternate between holding N SPL then N-2 SPL. You will follow the TT BEEP during the N segment and ignore the TT on the N-2 segment – just adjust your stroke tempo to whatever is needed to lengthen your stroke. You will have to solve the longer stroke problem either by more power or better synchronization – do your best to search out some detail in synchronization which will allow you to lengthen with minimal power increase. You’ll be getting tired anyway, so it will compel you to find a more economical solution. Your brain is going to work hard to concentrate on that solution.  First, 2 rounds of:

  • 150 at N SPL then 50 at N-2
  • 150 at N, then 100 at N-2
  • No rest between these repeats (you are actively resting on the N segments)

Then, 1 round of:

  • 200 at N then 50 at N-2
  • 200 at N then 100 at N-2
  • 200 at N then 150 at N-2
  • No rest between these repeats (you are actively resting on the N segments)

You may use up to 30 seconds passive rest between rounds.

Review

300 Pure Pleasure swim at RPE 2. 

Total Distance

3150m

Insert Taper Week(s) Here.