Understanding swimming is complicated enough – then you get all these strange phrases and terms, which further confuse matters and leave you in a daze on poolside! This is the translation guide to understanding your cutting edge swim sets, so that you can focus on swimming without having to reach for your dictionary.

FULL:
This is just plain freestyle swimming with no toys!

PULL:
This is freestyle swimming with a Poolbouy between your legs and no kicking

PULL With Band:
PULL + with a rubber swim band around your ankles (an old inner tube is great)

PADDLES & PULL:
Use your paddles, poolbouy and rubber band

PADDLES :
Use just your paddles (note; ensure that your paddles only have elastic/ rubber to go around the finger and not the wrist.)

BAND:
Use just your rubber band around your ankles (very nice!)

T.T.
Time Trial effort – go for a personal best & record your time accurately!

DESCEND:
this means, each rep gets slightly faster (eg, 4 x 25m build off 10 secs rest could 25m in 20 secs, rest 10 secs, 25m in 19 secs, rest 10 secs, 25m in 18 secs, rest 10 secs, 25m in 17secs)

BUILD:
This is when each rep gets faster during the rep. (eg, a 100m build rep may go 30 secs for the 1 st 25m, 29 secs for 2 nd 25m, 28 secs for 3 rd 25m and 27 secs for the 4 th 25m)

DRILL:
Here you will perform one of the many drills to develop your technique, such as catch-up, single arm, fists, kick and sculling

OFF 20 SECS:
Means take 20 seconds rest between reps ( eg, 2 x 100m off 20 secs is 100m, rest 20 seconds, 100m) – this means that you get a set rest period regardless of how fast you swim the rep

ON 60 SECS:
Means that your rep and the rest period are all included in the time stated.

(for example: 4 x 50m ON 60 secs could be swim 50m in 48 seconds and therefore get 12 seconds rest making 60 seconds total – equally it could be swim 50m in 35 seconds and get 25 seconds rest) – basically you get more rest if you swim the rep faster. This is also sometimes written as 4 x 50m off a 60 seconds interval – it means the same thing

Remember to use the swim clock religiously and keep track of your rep times and splits – otherwise, how do you know if you're improving?

Over the years, Gareth has been coach & advisor to top endurance athletes including World & National champions in Triathlon, Duathlon, Cycling & Mountain Biking. He is regarded as a leading authority on blood lactate and it's role in athletic performance. Furthermore, He brings elite level coaching & sports science support to age group athletes and their coaches to help everyone reach their true potential. Gareth is the Head Coach of the UCLA Triathlon Team.

Gareth Thomas
High Performance Coach
gareth@coachgareth.com
www.coachgareth.com
TRI-FIT, Los Angeles & ICPH Denver