For more information about the Warrenton Masters Swim Team email us at info1@warretnonmasters.org or call 540 428-2035

Active Rest

A set where you swim easily during the rest period, typically an easy 50 or 100. An example is a set of 4x(100 + 50 active rest). This set is essentially a 600 straight swim, broken as 100 hard, 50 easy, 100 hard, 50 easy, etc.

Build

To build a set is to change effort during the set. There are two types of build: build up and build down. Build up is when the swimmer starts off slow and ends fast, and build down is when the swimmer starts off fast and ends slow. A build can either be done by distance (example: 8x25 build up per 25, so each 25 is faster), or it can be done within a set (8x25 build up within 25, so each 25 starts off slow and ends fast).

 

Catch-up Drills

1. Basic: with one arm extended out front, give an explosive pull with the other arm (continue body roll and flutter kicking as in regular Freestyle) and recover to the streamlined position. Give a two count. Breathe every stroke, thus accentuating body roll. Purpose: develop both arm pulls equally.

2. Head touch: same as above, but touching your head with each stroke, thus keeping the elbows high. Purpose: develop both arm pulls and keep recovering elbow high; heightens awareness of where the hand enters the water.

 

Descend

To descend a set means to swim each part of the set faster than the previous part. An example is 5x100 descend. This means that the first 100 should be the slowest, the second should be faster than the first, up to the last one which should be the fastest.

DPS

Distance Per Sroke. When swimming DPS, the swimmer should count the number of strokes (the stroke count) for each 25 or 50, and try to maintain a low stroke count and stay consistent over the entire set.

Finger Drag

Dragging the fingers across the water on the recovery phase of the stroke. Purpose: to heighten the recovery phase of the stroke keep elbows high.

 

FPSO

Fastest Possible Send Off.   Take the fastest time for the total yards in the set if you swam them without rest in competition then divide by the number of intervals.  That is the FPSO.  Workouts using FPSO will be like "8 x 50 on FPSO +15". In this case you are adding fifteen seconds to your FPSO.

Hypoxic

Term for a controlled breathing pattern, telling the swimmer how many strokes to take between breaths. An example is hypox(5), meaning that the swimmer should take 5 strokes between each breath.

IMO

Individual medley order (butterfly, then backstroke, then breastroke, then freestyle)

Negative Split

Negative split means that the latter portion of a given distance is faster than the early portion of the distance. An example would be 3x200 negative split by 100. This would mean that for each 200, the second 100 should be faster than the first 100.

RIMO

Reverse IM order

SKP

Swim Kick Pull. This designates that the given set is a swim/kick/pull set. An example would be 300 SKP, meaning that the swimmer should swim a 300, kick a 300, and pull a 300.

Speed Play

For the given distance, one third to one half of the distance is done fast, while the rest is done easy. Typically, the break up of when to swim fast and when to swim slow is up to the swimmer.

Drills

Catch-up

Stroke reach and roll for freestyle and backstroke.

One arm remains extended in front of you while the other one completes a stroke cycle and touches the resting arm before the next arm begins its stroke cycle.

Dome

Relaxation of the kick in freestyle.

Small and large dome refer to the size of the swell in the water caused by a tight kick, armspeed (turnover) is to be kept slow and controlled.

One-arm

All strokes (not breastroke), correct arm movement.

Freestyle: one arm extended in front and stroke with the other arm thinking about rolling the body and keeping high elbows

Backstroke: one arm at your side and stroke with the other thinking about rolling the body and keeping the hand near the torso underwater.

Butterfly: one arm at your side and stroke with the other thinking about keeping your arm straight and getting your hips to the surface with each cycle.

One-up, One-down

Breastroke, body positioning after breastroke pull-out.

Take one full stroke and then, underwater, do a breastroke pull-out focussing on getting your body to the optimal position to take a full stroke at the end of the pull-out.

Polo

Freestyle, controlled and smooth stroke cycle.

With a hard kick, swim freestyle with your head out of the water thinking about keeping your head still and not splashing when your hand enters the water.

Popov

Freestyle, high elbows, reach, roll.

With each stroke, over exaggerate the roll and pause with one hand extended and the other touching your ear.

Sculling

All strokes, propulsion phases of the strokes.

1. Arms out in front of you, make a figure-8 motion such to propel yourself forward (like freestyle/fly catch).

2. Arms under your shoulders, make a wiper-action like the breastroke in-sweep.

3. 3.Arms at your sides, make a figure-8 motion to propel yourself forward (like freestyle finish).
   

Shooter

All strokes, streamline off the turn.

Usually done with fins. push off the wall in a tight streamline and kick as far as you can underwater then sprint to the end.

Super-Slow

All strokes, exaggerate the glide (reach) phase of the strokes.

The stoke cycle is performed extremely slowly while concentrating on relaxation, balance and reach (extension in breast and fly).

Sweet Spot

Freestyle/backstroke, body positioning

Start with your hands at your sides and on your back. kick and pretend to lean on the upper part of your back so that your naval is at the surface. when you feel balanced, roll to your side in a controlled manner, and lean on your shoulder until you feel balanced. now extend the arm that is in the water while remaining on your side and finish the length by kick in this position.

Two kicks, One pull

Breastroke, glide and body positioning.

Take one stoke with your arms and then hold your arms in a tight streamline while finish two breastroke kicks.

Streamlining for Swimmers
One of the most important skills of a successful swimmer is their ability to streamline. Follow this link:   Breakthroughs in the Water

Yale Scientific

Long Axis

Freestyle and Backstroke—the two long-axis strokes—are called long-axis as the body should pivot around the long axis running from the feet to the head. In both long axis strokes, the hips and body weight shift from side to side during swimming.

Two of the most common problems with the long-axis-strokes are:

1) maintaining a balanced body position (including keeping the hips and legs from sinking),

2) rotating the hips and body weight adequately to aid in the reach phase of the stroke.

Many of the drills we will work on aide in correcting these two problems and can be used interchangeably for both strokes.

Short Axis

Breaststroke and Butterfly are the two short-axis strokes.

These two strokes work from a pivot point in the hips and create an undulating motion.

The main difference between these two strokes is the recovery.

    Breaststroke recovers under the water;

    Butterfly recovers on top of the water.

    Butterfly uses a dolphin kick and Breaststroke a whip or frog kick.

    Rhythm and timing are two of the most challenging aspects of short-axis strokes.

    A good undulating motion is critical for being efficient with these two strokes.