Notes…
Workouts typically consist of a warm-up, drill set, main set and a cool down. There can also be a kick set or sprint set. This pattern is not always the case but is typical. Our daily yardage can reach 3500-4000 yards. Each person can modify the workout for their own time constraints or ability level. Some of our slower lanes will only go 2500 yards with the benefit of the same basic workout.
We utilize both interval work and interval of rest (ir) work. The ir is the number of seconds between each repeat. In an interval set, please feel free to adjust the interval for your own needs.
Acronyms…
- SC - Freestyle stroke count…slow deliberate swimming trying to keep the number of hand strokes under 20 per 25 yards
- 2R2L - two strokes with right hand, 2 strokes with left hand and repeat
- 1P2K - Br drill that consists of one full stroke (one pull and kick) and then the extra kick
- CU - catch up drill freestyle…if you have difficulty keeping your hands out front, use a pen
- KWF - kick with fins if you have them
- K - kick
- FR - Freestyle
- BK - Backstroke
- BR- Breastroke
- FLY - Butterfly
- UW - underwater
- SKP - swim, kick, pull…typically the same distance for each…this is used in warmup
- DS - in a 100, 50 yards drill, 50 yards swim
- SB - in a 100, 50 yards swim, 50 yards building
- Desc - descending times. Each repeat is slightly faster than the last
