1) EVERYTHING is optional!
2) Do not push yourself for the first few workouts. Do not feel obligated to swim the entire workout.
3) Please try to arrive to the workout on time; it is disruptive to your fellow swimmers and to the coach.
4) To achieve and maintain "the feel of the water" and a cardiovascular base, three workouts per week is recommended.
5) To improve and increase overall fitness, and to increase speed, a minimum of four workouts per week is recommended.
6) Feel free to ask any questions regarding swimming, the pace clock, training, goals etc.
7) Have fun!
LANE INFO: When there are more than two swimmers in a lane, the swimmers are required to Circle Swim. This is done by swimming the same way that you drive, staying on the right hand side of the lane at all times.
LAP / LENGTH: Both mean the same thing: once across the pool. Ex: one lap equals 25 yards, and one length also equals 25 yards.
THE PACE CLOCK: Used for all interval / cycle training. The Pace Clock will become one of your best workout friends.
CYCLE / INTERVAL: (Also called SENDOFF INTERVAL) This is the time given to complete one repetition of a given distance. Ex: 3x100 on 2:00: this means that you will do 3 repetitions of 100 yards in 2:00 each. If you swim the first 100 yards in 1:50 seconds, then you get to rest :10 seconds before you leave for your next 100 yards.
PACE: means to swim at a specific aerobic level (75-85% effort) for an entire set. Ex: 10x100 on 2:00; this means that you would swim all 10x100 with the same effort, and also trying to get the same amount of rest for each repetition. If you get :15 sec rest on #1, then try to maintain that amount of rest for #2–#10. The key is to not start out swimming too hard, but still make your cycle / interval.
BUILD: Means to start slow and end fast within each repetition of a given distance. Ex: 3x100 build; this means that you would start each 100 yards swimming at an easy or moderate effort, and pick up your speed and tempo evenly so that you will finish the 100 yards swimming at a very strong level of effort.
DESCEND: Means to swim each repetition of a given set faster than the previous one. Ex: Descend 3x100 on 2:00; this means you might swim #1 in 1:55 seconds, #2 in 1:53 seconds, and #3 in 1:50 seconds.
NEGATIVE SPLIT: Means to swim the second half of a single repetition faster than the first half. Ex: 3x100 Negative Split on 2:00; This means that the 2nd 50 yards of each 100 yards needs to be faster in effort and time than the first 50 of each 100 yards. You could swim a easy 50 yards and then a hard 50 yards, or you might swim the first 50 yards hard, and then swim the second 50 yards fast. Remember, you still need to make the cycle / interval.
MIDDLE DISTANCE: Swimming sets that usually consists of repetitions of distances 300 yards or less. Ex: 5x200.
DISTANCE: Swimming sets that usually consist of repetitions greater than 200 yards. Ex: 5x400.
SPRINTS: Anaerobic sets of short distances that are swam at (or close to) maximum effort, with lots of rest. Ex: 5x50 on 2:00.
DRILLS: Stroke mechanics that put emphasis on specific parts of a given stroke.
I.M.: Individual Medley, consisting of all four competitive strokes in the order of: Butterfly, Backstroke, Breaststroke, Freestyle.
STROKE: An optional competitive swimming stroke other than Freestyle.
CHOICE: Your choice of any competitive swimming stroke or kick.