反向游泳圈：
在美国环游泳类似于我们在路上行驶的方式……留在车道的右侧。反向环游泳正朝着另一个方向前进……停留在车道的左侧。只要泳道中的每个人都知道发生了什么，请使用这个有趣的方式进行预热……请勿碰撞！
下降笔画数：
这些说明还将包含一组数字，例如：1-4 / 5-8。这些数字告诉你在重新开始之前需要多久才能下降你的中风计数。如果设置为50秒，请在第50个数字上计算您的笔画。在第50个数字上，尝试减少笔触。继续下降数字，直到完成第一个4×50。在5月5日，从第6，第7，第8和50开始，以正常/自然中风计数重新开始并下降。
IM：
在A组中，大约每两周进行一次，我将分配IM（即代表独立混合泳）的组合。这是指按顺序进行的4次游泳：蝶泳，仰泳，蛙泳，自由泳。如果您对其他笔画感到满意，我鼓励您进行一些IM培训。如果你更喜欢自由泳，只需要改变时间间隔以使其具有挑战性。
“逆向IM命令”是指顺序的改变：自由式，蛙泳，仰泳，蝴蝶。
“IM交换机”通常与一组50个上下文关联。第一个50将是25 Fly / 25 Back，第二个50将是25 Breast / 25 Free。重复，直到完成给定次数的重复。
非自由：
这个词通常在B组（有时是C组）。我没有要求我的中级运动员再次游泳，我给出了任何不是自由泳的选项。演练或踢踢就足够了……或者其他三招。
钻头：
除非在训练中提及特定练习，否则您可以选择您喜欢或喜欢的自由式练习。 “练习”是指强调自由式中风的一个方面以帮助游泳运动员改善的任何事物。例如：追赶钻，指尖拖曳，单臂钻等。
建立：
这个术语是指在给定的距离内努力的稳步增加。例如，4×50 build …开始每个50很容易，建立你的努力中等接近中间，增加速度，当你接近50的结尾。
拉：
这是指增加任何类型的设备，强调拉动和最小化腿/踢动作。拉浮标是“拉”套的基本附加。桨是可选的，并且只能在正确的游泳冲程和运动员建立足够的力量时使用。
墓碑踢：
将踢脚板竖直放在水中（如墓碑）并将其向前推。这不应该是容易的……你在水下拿的板越多，这次演习就越难！
水下踢：
深呼吸并在流线型的位置水下推动墙壁。手在手上，直胳膊，肱二头肌紧贴着你的耳朵，就像一个穿过水的箭头。踢水蝶/海豚踢或自由式/扑击踢，尽可能在水下。当你不得不呼吸时，走上水面，在游泳池边游泳。
自杀：
如果每条车道的人数不止一个人，请务必靠近您面前的人的脚！
使用给定的距离，例如：15米/ 30米/ 50米，作为游泳池中的三点转身。首先，推下墙并游到第一个给定的距离（例如：15米的标记……我们把锥体放在游泳池的底部）。在标记处转身并游回墙上。转向墙壁并游到第二距离（30米）。游回墙上。最后，游到第三个距离（50米），转身，然后回到原来的墙壁。
不要停止，直到完成三个距离的每一个距离。这是开放水域转弯的良好习惯，您可以在转弯距离放置一个小浮标（例如：塑料水壶，加重绳）！
田纳西翻转者：
推下墙并游到泳池对面附近的旗帜。当你在旗帜下游泳时，潜入水中并踢入墙内。在您翻转或转弯时停留在水下。推出并简化踢球，直到你通过旗帜。弹出并继续游回你开始的墙。这是一个非常具有挑战性的呼吸控制装置，可帮助游泳者在水下和屏住呼吸时感到舒适。
蛇热身：
Snake热身是开始游泳练习的一种创造性方式。这对集团和甲板上的教练可用的许多通道最有效，可警告其他泳池用户。
从游泳池最左侧的泳道开始（或者可以游泳的空间）。在第一泳道游泳一段泳池。当您到达泳池的较远处时，将一条泳道向右移动。在第二条泳道游泳一段泳池。当你到达泳池的另一边时，移动到下一泳道并继续游泳一次。
Terms & Definitions
Circle swimming in America is similar to how we drive on the road…stay to the right side of the lane. Reverse Circle Swimming is going in the other direction…staying to the LEFT side of the lane. Use this as a fun way to warm up as long as EVERYONE in the lane is aware of what is going on…please, no head-on-collisions!
Descend Stroke Count:
These instructions will also contain a set of numbers, for example: 1-4/5-8. These numbers tell you how long to descend your stroke count before starting over. If the set is 50s, count your strokes on the first 50. On the second 50, try to take less strokes. Continue descending the number until you have completed the first 4×50. On the 5th 50, start over with regular/natural stroke count and descend that number on the 6th, 7th, and 8th 50.
IM:
In the A group, about once every two weeks, I will assign sets that are IM (which stands for Individually Medley). This refers to the 4 swim strokes in order: Butterfly, Backstroke, Breaststroke, Freestyle. If you are comfortable with other strokes, I encourage you to do some IM training. If you prefer jut freestyle, just change the interval to make the set challenging.
“Reverse IM order” refers to a change in the order: Freestyle, Breaststroke, Backstroke, Butterfly.
“IM Switch” is usually in context with a set of 50s. The first 50 will be 25 Fly/25 Back, the second 50 will be 25 Breast/25 Free. Repeat until you have completed the given number of repetitions.
Non-Free:
This term will usually be in the B group (sometimes C group). Instead of asking my intermediate athletes to swim another stroke, I give the option of anything that is NOT freestyle. A drill or kicking will suffice…or any of the other three strokes.
Drill:
Unless a specific drill is mentioned in the workout, you may choose the freestyle drill that you like or prefer. A “drill” refers to anything that emphasizes one aspect of the freestyle stroke to help the swimmer improve. Examples are: catch-up drill, fingertip-drag, single-arm drill, etc.
Build:
This term refers to a steady increase in effort during the given distance. For example, 4×50 build…start each 50 very easy, build your effort to medium near the middle, increase to fast as you approach the end of the 50.
Pull:
This refers to adding any type of equipment that emphasizes the pull and minimizes the leg/kicking action. Pull buoys are the basic addition for a “pull” set. Paddles are OPTIONAL and should be used only with a correct swim stroke and when the athlete has built sufficient strength.
Tombstone Kicking:
Hold your kick board upright in the water (like a tombstone) and push it forward. This should NOT be easy…the more of the board you hold under the water, the harder this drill is!
Underwater Kicking:
Take a deep breath and push off the wall underwater in streamline position. Hand on top of hand, straight arms, biceps squeezing against your ears, like an arrow through the water. Kick butterfly/dolphin kick or freestyle/flutter kick as far as you can under the water. When you have to breathe, come up to the surface and swim the rest of the way across the pool.
Suicides:
If there are more than a couple people in each lane, make sure to start close to the feet of the person in front of you!
Use the given distances, ex: 15m/30m/50m, as three points in the pool to turn around. First, push off the wall and swim to the first given distance (ex: the 15 meter mark…we put cones on the bottom of the pool). Turn around at the marker and swim back to the wall. Turn at the wall and swim out to the second distance (30 meters). Swim back to the wall. Finally, swim to the third distance (50 meters), turn, and come back to the original wall.
Do not stop until you have completed an out-and-back to each of the three distances. This is good practice for open water turns, you can drop a small buoy (ex: plastic jug on a weighted string) at the turn distances!
Tennessee Tumblers:
Push off the wall and swim to the flags near the opposite side of the pool. When you swim under the flags, dive underwater and kick into the wall. Stay under the water as you perform a flip turn or open-turn. Push off and streamline kick until you are past the flags. Pop up and continue swimming back to the wall you started at. This is a very challenging breath-control set and helps swimmers get comfortable with being underwater and holding their breath.
Snake Warm Up:
Snake warm up is a creative way to get swim practice started. This works best with many lanes available for the group and a coach on deck to warn other pool users.
Start in the far left lane of your pool (or of the space that is available to swim in). Swim ONE length of the pool in the first lane. When you reach the far side of the pool, move one lane to the right. Swim ONE length of the pool in the second lane. When you reach the other side of the pool, move to the next lane and continue swimming ONE length in each lane. When you reach the other side of the pool (or the other side of the available area), get out of the pool, walk to the first lane, and repeat the SNAKE!
Hypoxic Breathing Patterns:
Build lung capacity and become more comfortable in the water by challenging your regular breathing pattern with hypoxic sets. Breathing every third stroke is the most common form of bilateral breathing (aka: breathing to both sides of the body).
“300 swim with 3/5/7 breathing pattern by 25” is a common instruction in my workouts. This means swim a straight 300 freestyle. On the first 25, breathe every 3rd stroke. On the second 25, every 5th stroke. And on the third 25, every 7th. Repeat this pattern until the 300 is completed.
Turn @ the “T” (aka: No Walls):
Triathletes and open water swimmers know very well that there is no wall in the middle of the lake. Unfortunately, we can’t always train in open water or mile long pools. No matter how fast your turn is, every time you push off the wall, you get a little break from swimming.
During long swims, try to replicate open water swimming by turning at the “T” or about 4 feet before you reach the wall. This removes the moment of rest and makes a long swim seem uninterrupted.
Down & Outs:
This set has two parts. The first will be a set number of 25s. This part should always be performed FAST!! When you reach the other side of the pool, quickly climb out of the water, wait 5 seconds, dive back in the pool and sprint to the other side. Repeat the climbing out and 5 second rest until you have completed the given number, for example: 4×25 Down & Outs.
The second part is the rest and recovery. Usually, if the number of D&Os equals 100 yards, the recovery will be 100 yards. After the recovery swim, rest an extra :30-:60 seconds before repeating the set.
Draft Packs:
This swim set is best performed with a group of athletes similar in speeds. 3-4 people works the best. The set will designate a distance and # of repetitions, ex: 4×150 swim. During each 150 yards, the front person should change every 50 yards. During a longer set, 400s, the front person should change every 100 yards.
Lets say Swimmer A starts in the front, with Swimmers B & C in line behind him. (Remember to stay close and swim right on the feet in front.) After 50 yards, Swimmer A will stop on the wall (in the corner of the lane) while Swimmers B & C turn and continue swimming. Swimmer A is now swimming behind Swimmer C. After another 50 yards, Swimmer B will move to the back while Swimmer C leads the final 50.
Frog on a Lily-Pad (aka: Frog):
Frog is a fun drill to try. Sit on a kick-board between your legs, and use your arms to move forward. Use a breaststroke pulling motion. This is a great social activity because you can chat with your lane mates as you move down the pool. You will feel the muscles in your forearms and upper back getting a good workout!
Medicine Ball Toss:
At the NTC, we have various size medicine balls on the pool deck that float in the pool. On occasion (when Coach is in a good mood) we will use these in the pool to get an “in-water-strength-workout”.
Overhead Medicine Ball Toss: Roll onto your back, toss the ball over your head, as far as possible. Roll onto your stomach, swim to the ball, grab it and repeat this process all the way down the pool.
Chest Toss with Medicine Ball: Kick your legs to rise slightly up in the water, toss the ball forward from your chest, swim to the ball, pick it up and repeat the whole length of the pool
**Make sure to leave PLENTY of space between swimmers so NO ONE gets hit with a flying ball!!
Negative Split:
This means to do the second half of the swim FASTER than the first half. For example, when it says 4×200 (negative split), you will swim the first 100 smooth and then the second 100 faster than the first. Try to maintain the same pace during each half. The goal is to work on “finishing speed” instead of fading or bonking at the end of the swim.
Rotating Fast 25 (or any other distance):
Example set: 4×100 (rotating fast 25)
On the first 100, swim the first 25 FAST, the remaining 75 easy. On the second 100, swim the second 25 FAST and all the other laps easy. On the third 100, swim the third 25 fast and all the remaining laps easy. Continue the pattern until the set is completed.
Indian Swims:
This is similar to Indian Runs that we did in high school. Swimmers will break into groups of 3-4 of similar speed/ability. Push off the wall in a very close line (just like drafting packs). The LAST swimmer in line must sprint past the group within 50 meters. The last swimmer is now the leader of the group and swims at a medium/smooth pace while the LAST swimmer sprints to the front. Continue this pattern until the designated distance is completed.
Pop-Ups:
Face the wall and place both hands on the top of the edge of the pool. Push up and out of the water until your arms are fully extended and then drop back down into the water. This will be harder or easier depending on how high the edge of the pool is in relation to the surface of the water.
Dolphin Dives:
Based on the depth of your pool, dolphin dives can be a fun way to practice for open water swimming. Dive down to the bottom of the pool, push off with your feet back toward the surface, take a stroke and get a big breath of air, and then dive down to the bottom again. Try to get to the bottom of the pool at least 3 times per lap!
Band:
A band is a piece of stretchy tubing (most often 1/3 of a punctured bike tube tied in a knot) that you place around your ankles to hold them together and prevent any kicking movement.
