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swimchart

SWIM CHART

Zone

HR

TSP

Benefits

5

>95%

100 <

Short hard sprint efforts

4

80-85%

Sub AT

Tough 5-20 minute efforts.  On the edge of breathless

3

79-83%

Tempo

Maybe olympic distance effort, hard but sustainable. 30-60 minutes

2

65-78%

Cruise

Your default pace when you just get in and swim

1

<65%

Easy

Usually warm up & cool down, very low intensity

SWIM GLOSSARY

Workouts will be broken down as follows:

WARM UP & DRILL

MAIN SET

COOL DOWN

 

Warm Up & Drill

Depending on distance, your training will range from of 400-800 yards/meters. All your trying to do is get the body warmed up! Stop to stretch whenever you want. This is the time to adjust goggles, caps and what not. 

 

The drill set is an extension of warm-up. So that you may focus totally on stroke technique without concerning yourself with speed or rest. Again, stretch as necessary and pay close attention to your body position and form. Allow your heart rate to come up slowly. You should get 10-15 seconds of rest between each part of the drill set.

 

Main Set

The main set will range in length depending on fitness and distance you are training for.  These sets are all times and make up the bulk of your swim sessions.

 

Cool Down

This will usually will be an easy swim or pull of a couple hundred yards.

ABBREVIATIONS

RI - Rest interval.  Amount of rest you get after each interval.

SO - Send Off.  You begin each interval in a specific time.  Rest is determined by how easy or hard you perform the interval.

S - Swim (Crawl/Free)

B - Back

F - Fly

BR – Breast

SP – Sprint 

D - Descend

B - Build 

NS - Negative Split

K - Kick

P - Pull

CU - Catch-up

FI - Fist

FT - Finger Tip

R/L - Right Arm/Left Arm

CR - Cruise Set

SI - Sighting Drill

BL - Blind Swimming

Drill Definitions

Descend

Descending sets ask you to swim each repetition faster than the previous.  For example, the following set: 

6x50: Descend 1->6 (You to swim six 50's, with each one slightly faster)

 

Build 

Building is different from descending in that the swimmer's goal is to increase speed within the single swim distance(s). For example, the following set: 

3x100: Build 

You to swim each 100 starting easy (with perfect technique) and increasing speed within each 100 to a fast finish (maintaining perfect technique throughout). As you may have guessed, the goal in a "Build" swim is to build speed while maintaining good stroke technique. 

 

Negative Split 

Swimming a Negative Split means that the second half of the distance is swum at a faster pace than the first half. For example, the following set: 

1x 600: Negative Split - Swim the second 300 yards at a faster pace and time than the first 300 yards. The idea is to control your pace at the beginning so that you have the energy necessary to swim faster at the end of the swim.​​

Kick

Kicking without a kickboard will allow you to perform your kick in the same body position of the stroke. If you’re more comfortable kicking with a board then feel free to use it anytime. 

 

Kick on your side with your bottom arm (the one closer to the bottom of the pool) extended straight out of your shoulder line before your head. Keep your palm facing down and your extended hand about 8 inches under water. The top arm (the one on the surface of the water) should be relaxed at your side with your hand on your hip and out of the water. Maintain a head position as though you were swimming freestyle, with your head in line with your spine. Press your armpit toward the pool bottom to get your hip at the surface of the water. Your extended arm should feel weightless.

 

Catch-Up Drill

Pull with one arm at a time and touch your hands in a streamlined position out front between each alternating arm stroke. Keep your extended hands about 6 inches under the surface of the water for improved body position.  Concentrate on swimming in the front quadrant and keep a long, streamlined bodyline.  You can progress to simply exchanging hands in the "passing zone" extended in front. We call this the "Ear Catch-Up" Drill, wherein you begin your pull as your opposite arm passes by your ear near the completion of the recovery. 

 

Fist

Swimming with hands completely in a fist. No "karate-chop" hands allowed! Concentrate on body position, using your forearm in the catch and optimum elbow bend through the stroke. When you return to swimming with an open palm, your hands will feel as large as kickboards! Have fun and think Distance Per Stroke! 

 

Fingertip Drag Drill 

This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.  An alternate version of this drill involves dragging the entire hand, wrist-deep, through the water. This helps build strength and speed of the arm recovery motion. 

 

Cruise 

The cruise interval is the time that allows you to swim 100 yards of freestyle at least ten times comfortably with a low heart rate when you have 7- 10 seconds rest between each 100 yards. For example, a 1:30 cruise swimmer is a swimmer who swims 100's comfortably in 1:20-1:23 and departs (has a send-off) on a 1:30 interval. For this swimmer, 1:30 is called the cruise send-off interval. 

 

Single Arm (R, L) Drill 

Single arm freestyle swimming can be done in one of two ways. 

1. With the opposite (nonworking arm) at your side.  Breathe to the side of the nonworking arm. The secret to success with this drill is to complete your breath before stroking.  Concentrate on the catch, initiating body rotation with the core body muscles. Take this drill slowly, technique is more important than speed. 

2. With the opposite (nonworking arm) extended in front.  Breathe to the side of the working arm. Focus on high elbow recovery, hand entry, and hand acceleration.

 

Open Water Swimming Drills 

Sighting: Swim normal freestyle. On every 5th or 7th stroke, raise your head straightforward and "sight" on an object off in the distance. You can place a target object or sight something already in place, i.e. a tree. After sighting the object, lower your head back into normal position. Practice maintaining a balanced stroke rhythm and rotation, while clearly seeing the target object. 

 

Blind: Swim with your eyes completely closed. On every 5th or 7th stroke, raise your head straightforward and "sight” on an object off in the distance. Make sure you are maintaining a straight path down the pool.

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ESSENTIALS

Swim suit, goggles (clear & tinted), swim cap, watch, pull buoy, fins, paddles, snorkel, kick board. 

LAP SWIM ETIQUETTE

Entering the Pool

 

Swimmers arriving at a pool should do three things before getting in the water:

 

1) Make note of “Fast, Medium, and Slow” lane designations.  If such signs aren't obvious at your pool, ask a lifeguard.

 

2) Spend a few minutes observing and roughly timing the per-lap pace of swimmers already in the pool.

 

3) Select a lane containing swimmers moving as closely as possible to the pace that one realistically expects to swim throughout his or her entire workout.

 

A swimmer entering an open lane, or joining one person in a lane that's designated differently from their expected pace (i.e. a faster swimmer in a “Slow” lane, or slower swimmer in a “Fast” lane), should stay aware of arriving swimmers, and be prepared to move to a more appropriate lane if/when other swimmers join them.  That is, the lane speed designation takes precedence over the pace of incumbent swimmers who simply happen to be swimming there.

 

It is the responsibility of the swimmer entering a lane to inform all incumbent swimmers in that lane of their desire to change format (i.e. from ‘split’ to ‘circle’ swimming or vice versa).   Be patient, as this may take a few minutes.  

 

A swimmer entering a lane being ‘split’ by two people (each swimming up/back on their own side) should be sure before s/he begins to swim that s/he alerts both individuals to the need to change to a ‘circle’ format (everyone swimming counterclockwise* on the right side of the lane).  This is most commonly done by sitting at/on the edge of the pool, waving a kickboard under water, or standing in the water in the corner of the lane. 

 

When entering a lane with only one swimmer, the arriving swimmer should still notify that swimmer of his/her presence before starting to swim, and explicitly agree with him/her on which format to use (circle or split).

 

Entering swimmers should allow incumbents a few laps before expecting them to stop.  Incumbent swimmers have an initial right-of-way, but not a right to ‘own’ the lane indefinitely or to insist on their own idiosyncratic rules.

 

General Awareness

 

Swimmers should observe and respect the pace and workout routines of other swimmers in their lane - especially when circle swimming - avoiding actions that are likely to interfere with those routines.  Examples include: 

 

1) Slower swimmers starting a set should wait to push off the wall until faster swimmers have passed (i.e. don’t push off right in front of a faster swimmer who’s coming into the wall about to turn, as this blocks the faster swimmer).  Slower swimmers should push off almost immediately behind a faster individual or group, thus extending the time until they are lapped again and need to stop.

 

2) Faster swimmers starting a set should give slower swimmers as much “running room” as possible before pushing off, (rather than jumping right behind and immediately tapping their toes to move over.)

 

3) Allow swimmers doing faster strokes to go ahead.  For example, those swimmers doing breaststroke, stroke drills, or a using a kickboard should stay aware of the likely need to give way to swimmers doing freestyle - usually a faster stroke.

 

4) Try to select or negotiate workout routines complementary to others in the lane.  For example, a set of short backstroke sprints may be difficult to weave in with others who are already doing a long, steady freestyle set without interfering with each other.

 

5) Swimmers resting or otherwise waiting at the wall should stay far to one side of the lane, (preferably at the left from the perspective of an approaching swimmer, or the right from their own perspective looking back up the pool).  Resting swimmers should specifically avoid standing or floating in the middle of the lane as this interferes with swimmers  "swimming through" who need to tag or flip at the wall.  If the lane is crowded, other swimmers may need to rest out away from the wall along either side of the lane.

 

6) When circle swimming, swimmers should never stop in the middle of a length (e.g., to adjust goggles), as this may cause a trailing swimmer to run into them.  Unless one is swimming in 'split' format or alone, it's best to continue to the wall and stop there.  If the loss of a contact lens is at stake, it's easy enough to close one or both eyes for a few strokes and swim by 'feel' to the wall.

 

If the pool is busy (i.e., three or more people in most lanes), those swimming in lanes by themselves or with one other person may want to continue circle swimming even after a third swimmer leaves their lane (since others will likely join the lane again soon, requiring a switch back to circle swimming anyway.) 

 

Some pools have special rules about what is and is not permitted in lap lanes, including pools that require circle swimming, even if lanes have only one swimmer each, and other pools that expressly forbid circle swimming, regardless of what swimmers in a lane might agree amongst themselves (confused yet?)   Some pools place restrictions on strokes other than crawl.  

 

If it's not obvious, ask a guard about local rules and/or about the best place to do laps.  Some pools will even add another lane line if a swimmer requests it and the play areas aren't particularly crowded.  Alerting the guard(s) that you're a "serious" swimmer may prompt some extra vigilance on his/her part in maintaining the integrity of lap lanes versus 'play' areas.

 

When Passing

 

An overtaking swimmer should gently but distinctly touch the feet of the swimmer being overtaken.  It may take two or three touches, but overtaking swimmers should not need to repeatedly slap or grab at the legs of a slower swimmer to politely make their presence known. 

 

Swimmers enjoying a draft behind a strong lead swimmer, but who are just barely able to hold that pace should think twice before tagging the leader's toes and requesting to move ahead.  In such situations, it's highly unlikely that the (formerly) trailing swimmer will be able to hold the same pace for very long when leading without the draft.  This can lead to repeated "leap-frogging" and unnecessary contact, which can be annoying and disruptive for everyone in the lane. 

 

Drafting swimmers not wishing to pass should swim far enough back from a lead swimmer that they don’t inadvertently touch the lead swimmer’s toes.  

 

Overtaking swimmers should not attempt to swim ‘wide’ past a slower swimmer—unless they are the only two swimmers in the lane—since in most cases this presents a hazard to other oncoming swimmer(s), forcing them to pull over to get out of the way.  

 

 In the rare case that a passing swimmer does swim wide, s/he should be confident in his/her ability to sprint into the field of vision of the lead swimmer well before s/he gets to the wall.  Otherwise, this sets up for a collision at the wall as both swimmers attempt to turn on top of one another.  In the case of any ambiguity at the wall, the swimmer whose head is behind should give way to the swimmer whose head is in front.

 

In the equally rare case that a strong swimmer finds him or herself at the back of a line of several slower swimmers in circle format, it is acceptable (after looking carefully) to move to the other side of the lane mid-length and proceed in the opposite direction, somewhat ahead of the line s/he had been trailing.  This should only be done in cases where the lane is relatively crowded, where there are no other lanes moving at a more suitable pace, and where the process of tapping several swimmers in succession would be overly disruptive.  For anal-retentive swimmers fond of keeping detailed training logs, this move has the unfortunate disadvantage of completely messing up one's lap counts by introducing fractions.   :)

 

When Being Passed

 

A lead swimmer who feels a touch on the feet from an overtaking swimmer, should continue to the next wall, then stop in the corner of the lane to let faster swimmer(s) past.  A single light touch may be accidental and can be ignored, but two or more distinct touches should be regarded almost universally as a request to swim through.

 

A swimmer who has been touched on the feet should move to a corner of the lane  as soon as they get to the next wall in order to make way for passing swimmers turning there.  It's best if the touched/stopping swimmer moves immediately to the far left corner (from the perspective of an approaching swimmer), which would be the far right corner (from their own perspective looking back up the pool).  This routine applies as well to swimmers stopping of their own accord, (i.e., even if they haven't been tagged on the toes), since another swimmer who hasn't seen fit to touch toes may be right behind.

 

In circle format, swimmers should always stay aware of the gap behind them to the next swimmer, and try to anticipate when that swimmer (if s/he is faster) is likely to overtake him/her.  This is easily accomplished by looking back just before or during each turn, (whether 'flip' or 'open'). 

 

A lead swimmer who sees another swimmer coming up close behind as s/he turns at the wall should consider stopping and moving over immediately at that wall in order to let the faster swimmer past - rather than blocking that swimmer for an entire length to the next wall, creating a situation where toe-touching becomes necessary. 

 

Swimmers being overtaken should never stop in the middle of the pool, nor should they continue beyond the next wall (e.g. back to the shallow end) after being ‘tagged’ on the feet.   Instead, they should stop at the next wall, at the corner of the lane. 

 

If more than one swimmer is bunched close behind, the swimmer being overtaken should allow the entire group of faster swimmers to pass before pushing off the wall again (i.e. don’t push off right in front of someone else who’s also obviously faster.) 

 

Swimmers being overtaken should not attempt to speed up (or slow down) once ‘tagged’, nor should they jump in and ‘tag back’ the new lead swimmer on the next lap.  

 

If two or more swimmers are closely matched in pace they should either position themselves at opposite ends of a lane (endless pursuit) or agree on how to share the lead.

 

Other Common Sense Pool Etiquette

 

All Lap Swimmers Should:

 

Keep toenails and fingernails closely trimmed and not wear a watch or protruding jewelry.  These items can easily scratch other swimmers in a busy pool.  Don't believe it?  I'm not the only one who can show you scars to prove it.  Those needing to know their splits should look at the pace clock.  Those worried about the possible theft of valuable jewelry from pool lockers should leave those items at home - or pick a safer pool.

 

Be aware of how ‘wide’ stroke mechanics may impact adjacent swimmers.  Some peoples' wild backstroke and butterfly arm strokes can hit swimmers in other lanes, as can an over-wide breaststroke kick.

 

Carefully check for the position and speed of other swimmers before diving or jumping into a lane, or entering a lane from the side (i.e. under water).  At many pools, diving is absolutely prohibited, as is any crossing of active lap lanes for any reason - safety precautions that are difficult to disagree with.  People routinely over-estimate their ability to see and gauge the depth and speed of objects in the water, as well as the ability of swimmers to see them.  One of the most dangerous places for a lap swimmer is immediately after a flip turn, when other uninformed swimmers may assume the path is clear for them to jump in or cross the lane.  In reality, this is the point when the lap swimmer is moving fastest (having just pushed off the wall), and has the least visibility of any time during his/her lap.

 

Don’t ‘water-run’ or ‘aqua-jog’ in lap lanes—unless the pool is nearly empty.  While both activities are valid forms of exercise that need to be respected and provisioned-for, they are inappropriate for lap lanes.  Aqua-jogging in a lap lane effectively reduces the capacity of that lane to just two individuals (one swimming up and down one side, and one aqua-jogging on the other).  This is an extremely poor use of scarce pool "real-estate".  At least half a dozen aqua-joggers could easily be accommodated in a single, special lane designated for that purpose, (twice that in a 50M pool, or one with an extended deep end).

 

Respect the ‘toys’ of other swimmers.  This should be self-explanatory to anyone who received a passing grade in kindergarten, but unfortunately it bears repeating with some adults.  Simply put, no swimmer should ever swipe kickboards, fins, hand paddles, pull buoys or other 'devices' positioned at the end of a lap lane unless they first obtain the explicit permission of the person who brought it over to the side of the pool.  (Whether the device is pool property or private property is absolutely irrelevant in this case).   Just because another swimmer isn't doing something with that device at the moment doesn't mean that s/he doesn't have plans to incorporate it into his/her workout in just a few minutes - or seconds.  "Borrowing" something may force a fellow swimmer to interrupt his or her routine, get out of the pool to find a replacement, and in the process lose their position in that lane.  As a tactic to win better position lane position for oneself, this kind of behavior is juvenile and underhanded in the extreme.

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TERRIER SWIM PACE "TSP"

WORDS FROM COACH

DO THE RECORDED LIVESTREAM TEST

HOW IT WORKS

- 500 yards or meters to set your training paces

- Do the test rested and ready

- Be injury free

- Have clearance from your doctor

- Wear proper swim gear

- We will complete the test every 6-8 weeks to measure fitness gains and reset.

Please do this in a pool where you can repeat it each time. You will record your time & heart rate over 500 yards or meters.  

 

WARM UP - 800

200 swim

4 x 50 kick choice :10RI

200 pull

5 x 50 drill choice

PRE TEST SET - 900

5 x 100 steady with last 25 of each 100 fast :20RI

200 kick with board

200 fast

Take 5-10:00 rest and get ready for test

 

TEST - 500 (Set your TSP)

Go for your fastest 500 effort!  You want to push it hard from the beginning but you still need to hold back slightly so not to blow up.  Stay relaxed during the effort and breath.  The last 100 try to push the pace and if you have any left go for it the last 20 25.

 

COOL DOWN - 5:00

Easy swim with a little stretching.

SET YOUR TSP

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SWIM VIDEO

swimvideo

Swim Workouts

18 fun workouts to choose from. These have alwasy been the staple of our in person coaching and will continue to be! Adjust intervals and distance as needed. 

Swimming Pool

Type: Descend

Objective

Interval and Repetition Training

 

Swimming Cap

Type: Neg. Split

Objective

Negative Splitting

 

Swimmer in Swimming Lane

Type: Steady/Descend

Objective

Going For Distance, Going For Speed

 

Swimming

Type: Distance Per Stroke

Objective

Golfing In The Pool

 

cameron-mcevoy-20151-e1510699754998.jpg

Type: Endurance

Objective

Endurance / Aerobic Capacity

 

fist.jpg.webp

Type: Fist

Objective

Drill / Technique

 

sculling.jpg

Type: Sculling

Objective

Feel Entire Arm As Paddle

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Type: Kicking

Objective

Technique & Body Position

 

catch up.jpg

Type: Catch Up Drill

Objective

Swim Front Quadrant

 

DPS-1.jpeg

Type: Four Count Drill

Objective

Kicking / Body Position / Extension

 

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Type: 3 Strokes & Stop

Objective

Balance / Rotation / Kick

Exit-Swim-Stroke.webp

Type: Touch Back

Objective

Finish / Rotation

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Type: Right/Left Arm

Objective

Arm Conditioning / Body Roll / Balance

 

myswimpro-Taylor-Fingertip-Drag-Drill.jpg.webp

Type: Finger Drag

Objective

Relaxed Recovery Phase

 

zipper.jpg

Type: Zipper Drill

Objective

Recovery / High Elbows

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Type: Blind

Objective

Open Water Technique

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Type: Head Up

Objective

Kicking & Core Strength

 

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Type: Triple Scoop

Objective

Catch Phase

swimworkouts
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