SWIM TERMS: A BASIC GUIDE
SWIM TERMINOLOGY- AN ATHLETE GUIDE
Folks seem to get confused by swim terms/terminology. Here we provide a general and ever expanding glossary of swim terms + drills for the next time you are unsure of what something in your workout means.
WHAT IS FUNCTIONAL THRESHOLD SPEED(FTS)?
Functional Threshold Speed is the average maximum sustainable pace(100 pace) you can hold for a test set.
FUNCTIONAL THRESHOLD SPEED TEST:
WU: 300 choice / 300 as 50 kick-50 swim / 4 x 50, build each 50.; r=:20
**Make sure you are warmed up and your body is primed before starting.Test Set;
3 x 300 at fastest sustainable pace; r=3:00
*FTS(functional threshold speed) = your average 100 paceCD: 500 easy fins and paddles
WHAT ARE SWIM ZONES?
“Your Zones Determine Effort Level or Speed. Your Base Interval Determines Your Interval. Your Interval = Work + Rest”
WHAT IS BASE PACE/BASE INTERVAL?
Base Interval = Work + Rest
Base Pace is your ‘home.’ It is kind of a misleading term when you use ‘Pace’ as it is typically referred to represent your swim interval, not your effort/speed.
Base Pace is the interval that all of your sets are typically based off of.
Base Pace = 115% of FTS.
Let’s Look at Some Examples of How a Set Might Look Using Base Pace:
ASSUMPTIONS (for all of the below examples)
Base Pace = 1:20
You leave on the top(0:00),
Example 1: MS = 4 x 100 @ Base
Your ‘send off’, or the time(s) you push off the wall would be: 0:00, 1:20, 2:40, 4:00.
A step further, adding time to Base Pace:
How it Looks: Base Pace + :## = Base Pace + :10 per 100
Example 2: 10 x 100 @ Base + :10, and your base = 1:20
You swim 10 x 100 @ 1:30
Adding Effort to your set:
How it Looks: Base Pace + ##, zone
Example 3: 10 x 100 @ base + :10, z3
10 x 100 = # of reps x distance
@ base + :10 = rest + work = 1:30 (previous example)
z3 = effort level or pace(see Zone/Pace Guide)
Adding time to your interval at the end
How it Looks: Base Pace, z3, +:20 = Base Pace Interval @ z3 effort, with :20 rest at the end of the interval, not per 100.
Example 4: MS = 3 x 300 @ base, z3, +:20
3 x 300 = # of reps x distance
@ base = rest + work = (1:20*3) = 4:00; send-off’s
z3 = effort level or pace(see Zone/Pace Guide)
Intervals = 4:20
Send Off’s = 4:20 / 8:40 / 13:00
OTHER COMMONLY USED TERMS + DRILLS
SET TYPE:
TYPES OF SETS:
Send Off- When you push off the wall
Top: Top of the analog clock(12)
Bottom: Bottom of the analog clock(6)
Descend: Get Faster
Build: Get stronger
IM: Stroke Order: Fly, Back, Breast, Free
TYPES / BODY FOCUS:
Fins: Swim with fins
Pads: Swim with paddles
Pull/Pads: Pull with paddles
DPS: Distance Per Stroke
Drill: Drill Set
Swim / Kick: Split the distance by swim/kick
OUR FAVORITE SWIM DRILLS
Kick On Side: https://youtu.be/TaH2dfNkMko
The goal of this drill is balance in the water.Single Arm: https://youtu.be/yGUNNrpny2U
The goal of this drill is body position and timing.
Single Arm, Breathe Opposite Side: https://youtu.be/thn033gNKOA
This drill is best done with fins. You will use one of our arms to swim freestyle(right arm) and then breathe to your left. This drill is great for balance, timing, and rotation. It really puts everything together.
Distance Per Stroke: The goal here is to maximize the distance in your stroke without ‘overgliding'. You are looking for low stroke count and strong anchoring to propel you forward.
Catch Up Drill: https://youtu.be/GAQ5JnttxNE
To overcome a ‘short stroke’ or bad timing, you swim and do not start your catch until your hand entering the water touches your anchoring hand.
Opposite Hand / Opposite Foot with Fins + Paddles: This is a timing drill where you put a fins on your right hand and left foot(or vice versa). What you are looking for is for your paddled hand and finned foot to enter at the same time. At first, your tendency is to kick from below the knee. Try not to do that once you get the timing down.
