Weekly Preview: Welcome to June
Let’s Get Stronger, Smarter, and Sharper
We’re officially in Month Two of Swimming with Polar Bears, and the mission is clear:
👉 Get stronger through pacing.
👉 Get smarter with recovery.
👉 Get sharper every week until we hit our peak.
🗓️Practices for June 2–8
This week’s training block is all about building controlled pressure—extending aerobic capacity, mastering pace awareness, and sharpening sprint mechanics without frying the system. We also introduce our first weekend bonus recovery swim, designed to support adaptation and reduce stress.
Here’s what’s ahead:
💪Practice 26 – June Launch
(Mon, June 2)
Pace Building + Stroke Variety
Threshold pacing meets mental engagement. You’ll mix freestyle with stroke and descend through structured distance work.
🔁Practice 27 – Sustained Strength
(Wed, June 4)
Mid-Distance Durability + Kick Finish
Longer swims, negative splits, and a strong finish from the legs. It’s a grind—but a rewarding one.
⚡️Practice 28 – Sprint Reset
(Thurs, June 6)
Top-End Speed + Precision Recovery
VO₂Max-focused sprint rounds that test your form under fatigue and reward tight walls and streamline mechanics.
🧊Bonus Practice – Weekend Reset
(June 7–8)
Active Recovery + Stress Relief
Low-pressure movement, breath control, and metabolic flushing. It’s not optional—it’s how you get better.
🧱 Sample Set from Practice 27
Main Set – 2 Rounds:
1x300 Freestyle @ 4:30 – Negative split by 150
2x100 @ 1:30 – Hold best average
2x50 Pull w/ snorkel @ :50
4x25 Kick FAST @ :40
(Rest :30–:45 between rounds)
🎯This Week’s Focus:
Sustain race-season pacing without blowing up
Learn how to finish sets (and races) strong
Stay neurologically sharp through sprint form drills
Give your body a real shot at adaptation with purposeful recovery
💬 Final Word
June is where things start to matter. You’ve got a base. You’ve seen progress. Now we start shaping the race swimmer inside you.
Let’s make this a month you’ll look back on with pride.
— Coach Cliff