Terminology
Wett Ones coaches will write the outline of the program to be swum on a board for all swimmers to see. The coach will also explain the sets. The following terms may be used in the training session.
Coaches will also sometimes ask you to bring training aides or toys to a session, we most commonly use Pull Buoys and Fins. We have a box at Sydney Uni to store your equipment, if you leave toys here please put them in a suitable bag.
| Term | Description |
|---|---|
| Pre Conditioning | A period concentrating on technique development: Medium to long distance sets Focus on drills Medium speed and intensity drills Work with pull buoys, fins, paddles and snorkels |
| Conditioning | A period of training concentrating on fitness: Longer distance sets Higher speed and intensity Reduced rest between swims |
| Race Preparation | A period of training concentrating on preparing a fit swimmer to swim fast in races: Sprint work Increased speed and intensity Reduced distance Increased rest between swims Dives and Turns practice |
| Warm Up (W/UP) | |
| Main Set | The main set of swims in the session. |
| Swim Down (S/D) | The cool down at the end of a swim session. |
| Freestyle (FREE) | This is the most common stroke we use in training, It used to be be called front crawl. |
| Form Strokes: Backstroke (BK) Breaststroke (BRS) Butterfly (FLY) | Strokes other than Freestyle are often referred to as “Form Strokes”. Most people have a preferred stroke and coaches will often allow you to choose. |
| Individual Medley (IM) | A combination of all strokes in the order Butterfly, Backstroke, Breaststroke and Freestyle. |
| Medley Relay Order | Used in relay races. The order differs to the individual race. The order is Backstroke, Breaststroke, Butterfly and Freestyle. |
| Underwater (UW) | Part of the swim is to be completed underwater, usually when pushing from the wall and kicking. |
| Dive Start | Dive entry from pool deck or racing blocks. |
| Streamline | Underwater position used when diving and pushing off the wall. |
| Turns | Different turns are used to change direction at the end of the pool. Freestyle and Backstroke use tumble (flip or somersault) turns while Breaststroke and Butterfly use touch turns where you must touch with both hands at the end of each lap. |
| Interval | The time allocated for a swim plus rest before statring again. |
| Descending Interval (DESC) | Times for each swim reduce and get faster as the set proceeds. |
| Ascending Interval (ASC) | Times for each swim increase and get slower as the set proceeds. |
| Effort: | Percentage of a swimmers maximum effort. |
| 70% effort | 70% is seen as swimming at a very easy pace that you can continue at for a long time. |
| 75% effort | |
| 80% effort | |
| 85% effort | The relative pace swum in a 200 or 400 race as compared to a sprint |
| 90% effort | |
| Race Pace (100%) | 100% is the speed you would swim in a race. |
| High Velocity Overload (HVO) | Race pace 100% effort for 15m then 70% effort freestyle for 35m. Is often done mixing in different strokes for the first 15m. |
| Build | Increase the speed during your swim. |
| Drills: | A controlled swim designed to practice and improve a particular part of a stroke. |
| Catch up drill (CU) | A freestyle drill where one hand stays in full stretch in front of the body until the other hand catches up, then you stroke with the other hand, repeating for the duration of the swim. |
| Double arm backstroke (DAB) | A backstroke drill where both arms are moved simultaneously. |
| Round arm recovery | A drill to practice arm position during stroke recovery. |
| Breathing drill | A drill to practice correct breathing positions. |
| Stroke count (SC) | A drill to count the number of strokes per lap. |
| Training Aides or “Toys”: | |
| Pull Buoy (PB) | A flotation device held between the legs. |
| Fins | Flippers worn on the feet. |
| Band | A rubber band worn around the feet. |
| Socks | Socks worn on the feet. |
| Paddles | Plastic paddles worn on the hands. |
| Snorkel | Breathing apparatus worn on the head. |