When I show my swim workouts to new swimmers they sometimes stare at the paper as if it is written in some indecipherable language. The sets are full of numbers, x’s, and terms the swimmers have never seen before. I am so accustomed to writing workouts this way that I have to remember not everyone is used to all of the terminology. If you find workouts online or in some training plans, they may also have the same terms without offering an explanation. Below is a list of terms that I include in my workouts regularly, that sometimes give my new swimmers trouble. The first three are sure to be included in most training plans and are easy to get mixed up. The rest of the terms a little more obvious, but still require explanation from time to time.
If there any other terms or drills you have seen on your swim training plan and you aren’t exactly sure what they mean, send me an email at kyle@ironswimming.com and I’ll add them to this list along with a definition or description.
BUILD
The term “build” means to start a set or swim easy, and gradually increase your speed until you are sprinting at the end. Build is similar to descend, with the main difference being that build occurs within a set. For example, 4 x 100 build, means you would start each 100 off with an easy 25 and then swim each 25 faster until you are sprinting the last 25. Each 100 would be swum in the same manner. Build helps you regulate your speed and is good for increasing your sprinting as it helps you to gradually get faster until you are swimming all out.
DESCEND
For example, 3 x 100 descend means you would swim the first 100 moderate, the second 100 fast, and swim the last 100 all-out. The term descend means that the time it takes you to swim each 100 would decrease. During a descend set, the interval stays fixed, so as you swim faster, you get more rest. Descending helps you to work on your endurance through a set. Keep an eye on the clock to make sure you are swimming faster during each part of the set.
NEGATIVE SPLIT
Negative split means to swim the second half of a swim faster than the first half of a swim. For example, during a 200, the swimmer swims the first 100 in 1:45 and the second 100 in 1:30. This type of workout helps you to control your pace while swimming. It also allows you to get more out of the swim as opposed to swimming fast the entire time and fatiguing near the end of the swim. It can be difficult at first to “know” by feeling alone if you are negative splitting your swim. Make sure to have someone time each half until you get more comfortable pacing.
FITNESS SWIM
A fitness swim is a great set to use in a workout at least once a month to improve your overall level of fitness. During a fitness swim, you get out of the water, at each end of the pool, and complete different dry land workouts, before getting back into the water and continuing the swim. A fitness swim is generally between 200 and 400 yards, but the length is entirely up to you. I tend to have my swimmers complete upper body exercises at one end of the pool and core exercises at the other end.
K/D/S
K/D/S is an abbreviation for kick/drill/swim. Many swim workouts have a K/D/S warm-up. Typically swimmers will use boards for the kick, but I like to have my swimmers kick on their back with dolphin or flutter kick. The drill is your choice, unless otherwise stated. The swim is generally freestyle, but I tend to have my swimmers warm-up with free and IM because each stroke helps to warm-up different muscles.
VERTICAL KICKING
Vertical kicking is a drill meant to improve your leg and core strength, while improving the efficiency of your kick. This drill occurs in the deep end of the pool and generally consists of flutter or dolphin kick with the hands or arms help out of the water. This requires your kick to be strong enough to keep you afloat and your head above the water.
SMOOTH
Smooth swimming is a moderate paced swim where you focus on having proper technique instead of focusing on speed. This type of swim is generally used after drills to help you incorporate the techniques from the drills into actually swimming. It is also used in between sets for recovery or during long sets to allow you to improve your distance swimming.
STREAMLINE
Streamling is the way of keeping your body as hydrodynamic as possible in the water. You should always push off the wall in the streamline position to help you get a feel for cutting through the water. A good streamline position consists of keeping your hands straight overhead, with one hand over the other. Your arms should squeeze against your head, slightly above your ears with your eyes looking at the bottom of the pool.
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