First lap in a five-set

Rest and Added Distance

If kickboard laps hurt your back, replace with another option

Doing the first lap (of 5) as "rest lap" only makes sense - You've earned it

My mind wanders while I'm doing my laps - especially when nearing completion - keep it on a leash

Your fifth lap is already your other kind of rest lap
The rest that occurs on lap number 30
Is more optional rather than planned

Be sure to enjoy it while you do it

As you complete your lap number 31
Understand that lap number 36
Is the one-mile mark

That is big success

It's just 5 laps away
You've already been doing
Repeating sets of five laps each

Don't hurry - don't change a thing

If you can hold on for another set-of-five
You'll have gotten your mile
That is no small matter

Who does that

Converting that set of five laps
Into a single unit is a big part of how this is done
Anything is possible when we see that the pain is temporary

Just one more five-set

Avoid basic form errors in swimming - like painfully pulling at extension - especially toward the end

You're almost there
Don't think about anything
Just think about the next thing

No pulling at extension
Don't perform actions that cause pain
Working the keyhole helps you in the morning too

You'll still be needing both shoulders when this is over & done
When your body fatigues when your body is prone to mental errors
Errors of greed or enthusiasm are some of the worst types of errors

Failing to use the bent arm
Failing to properly rotate
Or not using the keyhole

You'll feel it in the morning

Lesson Summary

In swimming, a set of 5 laps is vital for reaching your goal:

• If using a kickboard causes back pain, try another method.
• The first lap of 5 can serve as a rest lap - take advantage of this.
• Stay focused, especially towards the end of the laps.
• Your fifth lap is another kind of rest lap.
• Rest on lap 30 is more spontaneous than planned.
• Enjoy your break on lap 31 since lap 36 is your one-mile achievement.
• Finish each set of five laps before moving on to the next.
• Resist the urge to rush; your goal is just 5 laps away each time.
• Consider the pain temporary - focus on converting sets of five laps into a single mile.
• Avoid poor swimming form, like painful extension - especially towards the end of the set.
• Conserve energy for the final laps; maintain posture to prevent fatigue.
• Focus on the immediate task, avoiding greed or overexcitement that leads to errors.
• Use the "keyhole" technique efficiently to help both during and after swimming.

Remember to plan your swim effectively, maintain good form, and have a clear goal in mind to make the most of your swimming sessions.