Training Terminology Definitions
Swimming
Strokes
Free = Freestyle
Back = Backstroke
Breast = Breaststroke
Fly = Butterfly stroke
IM = Individual Medley (fly, back, breast to free is IM order)
Ch = Choice of stroke, whatever the athlete likes
Drills
DR or Drill = Drill or exercise of your choice
DPS = Distance per stroke, maximizing the amount of distance you travel in a single stroke, (requires more patience and slower cadence in the water)
Pull = Utilizing a pull buoy and/or paddles, to improve force production with the arms and core
RT = Right arm/side only
LT = Left arm/side only
RT/LT = Alternating between right and left by lap
FTIP = Fingertip drag drill, dragging the fingers over the surface of water during recovery
UW = Underwater
K or k = Kick
Catch-up = Catch-up drill
Count = Counting of strokes in the interval
Scull = drill using hands in short motions to hold water and propel the body
Intensities
WU or W/U = Warm-up
MS or M/S = Main set
CD or C/D = Cool Down
Build = Starting off the interval slowly, increasing the speed steadily, finishing very fast
EZ or Easy = Easy paced swimming
Mod or Moderate = Moderate effort swimming
Firm = Moderate effort swimming
Form = Easy to moderate effort swimming, where your focus is correct form, NOT effort
FAST or HARD = Hard effort swimming
T-pace = A training pace determined in test sets
SI = Stroke Interval, (2:00SI = 2 mins to complete the distance of the interval, before you start the next interval. For example, swimming 100 meters in 1:35 would mean you have 25 secs recovery before you must start the next interval on a 2:00SI)
Base = A training pace which is steady and aerobic in intensity, can hold for Ironman
B+5 = Base pace plus a time in seconds, 5 seconds in this example, for SI
B-5 = Base pace minus atime in seconds, 5 seconds in this example, for SI
DESC = Descend the intervals, meaning each interval should be faster than the one before it
N/S = Negative Split, second half of the interval is faster than the first half
FSOP = Fastest Send-Off Possible, meaning the fastest time interval possible for a set
TIP = Tightest Interval Possible, meaning the fastest time interval possible for a set
B-3,4,5 = Breathe every 3rd stroke, then every 4th, then every 5th
Workout Structures and Examples
300 = When nothing specific, freestyle swimming is meant, in this case a distance of 300 yards/meters
5x100 (:20) or r:20 = 5 times a 100 yard/meter interval with 20 seconds of rest and recovery after
8x50 DESC 2-2-2-2 = Descend by 2 intervals, rather than 1-8
6x50 Free/Back = 6repetitions of 50 yards/meters, completed as 25 freestyle, 25 back