Understanding Swim Drill Terms with Aquatic Insights
Swim drills are fundamental to improving your swimming technique and performance. These terms and concepts will be your compass as you navigate the world of swim training.
Incorporating these essential swim drill terms into your training plan is crucial for enhancing your performance and technique in the water. Whether you're striving to improve your speed, efficiency, or endurance, understanding and utilizing these terms can significantly impact your swim training. However, if you happen to come across a term that we haven't covered in this guide, please don't hesitate to reach out to TriNerds. We are committed to providing you with the comprehensive resources you need to elevate your swimming experience, and your feedback is invaluable in ensuring we meet your training requirements effectively. Dive into these terms, integrate them into your training, and watch your swimming abilities flourish. Let's dive in!
Swim Drill Lexicon
1:30 (Send Off Time)
Swimmers often rely on a pace clock to measure their sets, communicating in minutes and seconds. When your coach instructs you to swim a set "on the 1:30," it signifies that you have precisely 1 minute and 30 seconds to complete each swim, including rest, before commencing the next one.
@ :30 Rest
This notation denotes the prescribed rest duration between intervals or sets. When your coach mentions "30 seconds rest," it implies that you have a 30-second rest period, starting as soon as your hand touches the wall and concluding when you push off for your next swim.
1 x 100
Imagine swimming the entire length of a 25-yard pool; it's considered 1 x 25. When you swim from one end to the other and back, it equates to 50 yards, or 1 x 50. If you complete two roundtrips, you've covered 100 yards, equivalent to 1 x 100.
10 x 100
This terminology signifies the number of times you need to swim a specific distance for a set. For example, if you swim 100 yards ten times consecutively, it's referred to as 10 x 100s.
Bilateral Breathing
Bilateral breathing is the practice of alternating sides while breathing during freestyle swimming. It's about maintaining balance and technique by breathing every third or fifth stroke.
Build-Up Swim
A build-up swim involves gradually increasing your speed over specific distances. In a 100-yard build-up swim, you start at a comfortable pace and progressively build to your maximum or near-maximum speed by the end of the 100 yards.
Cool-Down
Following an intense effort or race, swimmers engage in easy to moderate swimming to reduce lactic acid build-up, lower heart rate, and normalize respiration. This phase is often referred to as "recovery swimming," "active rest/recovery," or "warm-down."
Descending Interval
In a descending interval set, the allocated time for each repeat decreases. For instance, a set of 5 x 100s might have send-off times of 2:00, 1:55, 1:50, 1:45, and 1:40.
Descending Set
In a descending set, your swimming times decrease with each repeat, while the distance remains constant. For example, a set of 4 x 50s on a 1:00 interval might have times of :46, :44, :42, and :40.
DPS (Distance per Stroke)
DPS represents the distance you cover with each stroke. A more efficient stroke covers more distance. You can calculate DPS by dividing the distance swum by the stroke count.
Drill
Drills are exercises meticulously crafted to enhance your swimming technique, often concentrating on specific aspects of the stroke. For instance, a coach might instruct you to perform a drill for 25 yards and then transition to the full stroke for the subsequent 25 yards.
IM (Individual Medley)
In an IM race, swimmers must showcase their prowess in all four strokes in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke comprises one-quarter of the total race distance.
Long Course Meters
A "long course meters" pool spans 50 meters, providing a distinct swimming experience.
Negative Split
A negative split swim entails completing the second half of a swim faster than the first half.
OW (Open Water)
Open water swimming ventures beyond the confines of a pool, taking place in natural bodies of water such as rivers, lakes, or oceans.
Pace
Pace refers to the average time per distance within a specific event. Maintaining a consistent pace over a prolonged period is a hallmark of proficient swimming.
Pulling
Pulling signifies a swim where you exclusively use your upper body, often involving the use of a pull buoy or hand paddles.
Race Pace Training
Race pace training mimics the speed at which you intend to compete, aiding in race preparation.
Recovery (Active Recovery)
Recovery activities aim to restore strength and energy. During a workout, this may encompass gentle, leisurely swimming between intense work sets.
RIMO (Reverse IM Order)
In a RIMO swim, you tackle the four strokes in reverse IM order: freestyle, breaststroke, backstroke, and butterfly, with each stroke accounting for one-quarter of the total distance.
Set
A set comprises repetitive swims (repeats) at specific distances, often including intervals or designated rest periods. Sets vary in the number of repeats, distance, and interval, catering to diverse training needs.
Short Course Meters
A "short course meters" pool spans 25 meters, offering a unique challenge due to the difference in measurement compared to yards.
Short Course Yards
A "short course yards" pool, spanning 25 yards, serves as the standard distance for most pools in the United States.
Sprint
Sprint swimming demands maximum speed, regardless of the stroke being performed, pushing your limits in a brief, explosive burst.
SDK (Streamline Dolphin Kick)
SDK represents the streamlined dolphin kick executed following the start or a turn, exemplifying precision and efficiency.
SKPS (Swim Kick Pull Swim)
SKPS stands for a set that integrates swimming, kicking, pulling, and swimming in that specific sequence, fostering versatility and strength.
SWOLF (Swim Golf)
SWOLF combines stroke count and swim time, often assessed during a 50-meter swim to optimize stroke efficiency and performance.
Taper
Tapering denotes a training phase designed to peak a swimmer's performance during competition, emphasizing rest and recovery after intense training.
Test Set
A test set is a consistent benchmark used to evaluate a swimmer's progress over time, offering insights into training effectiveness.
VO2 Max Set
VO2 max sets entail swimming at maximum intensity, followed by extended rest periods, designed to assess your maximal oxygen utilization capacity during exercise.
Warm-Up
Warm-up is the initial phase of a swim session, essential for preparing muscles, raising heart rate, and ensuring a safe and productive swim.
Explore these swim drill terms as you embark on your aquatic journey, and watch your swimming skills and performance reach new depths of excellence!