Send Off Time
Definition: The time interval for completing each swim set.
Notes and Tips: Understanding send-off times can help gauge the intensity of a training session.
Why is this Important?: It allows swimmers to manage their pace and stamina effectively.
Bilateral Breathing
Definition: Breathing on alternate sides during freestyle.
Notes and Tips: This technique helps develop balanced muscle strength.
Why is this Important?: It prevents muscle imbalance and promotes better swimming posture.
Build-Up Swim
Definition: Increasing speed gradually over a specific distance.
Notes and Tips: A good way to teach about pacing and energy conservation.
Why is this Important?: It helps in developing a strategy for longer races.
Cool-Down
Definition: Moderate swimming to reduce heart rate and lactic acid.
Notes and Tips: Always cool down after intense activity to prevent muscle soreness.
Why is this Important?: It aids in quicker recovery and reduces the risk of injury.
Descending Set
Definition: A series of swims where your time decreases with each repeat.
Notes and Tips: A fun way to introduce the concept of improvement and personal bests.
Why is this Important?: It encourages continuous improvement and boosts confidence.
DPS (Distance per Stroke)
Definition: Measures stroke efficiency.
Notes and Tips: A higher DPS means fewer strokes are needed to cover a distance.
Why is this Important?: It makes swimming less tiring and more efficient.
Drill
Definition: Exercises to improve swimming technique.
Notes and Tips: Drills are essential for skill development.
Why is this Important?: They target specific weaknesses and improve overall performance.
IM (Individual Medley)
Definition: A swim involving all four strokes in a specific order.
Notes and Tips: A great way to become a well-rounded swimmer.
Why is this Important?: It enhances versatility and adaptability in competitive swimming.
Negative Split
Definition: Completing the second half of a swim faster than the first.
Notes and Tips: Teaches the importance of saving energy for the final push.
Why is this Important?: It's a key strategy for winning longer races.
Pace
Definition: The average time for a specific distance.
Notes and Tips: Understanding pace can help strategize during races.
Why is this Important?: It allows for better race planning and energy management.
Pulling
Definition: Swimming using only the upper body.
Notes and Tips: Good for building upper body strength.
Why is this Important?: Strengthens the muscles most used in swimming.
Recovery (Active Recovery)
Definition: Restorative activities between work sets.
Notes and Tips: Active recovery helps in quicker muscle recovery.
Why is this Important?: It allows for sustained high-performance training.
Set
Definition: A number of repetitive swims at specific distances.
Notes and Tips: Sets help in building both speed and endurance.
Why is this Important?: They provide a structured way to improve various aspects of swimming.
Sprint
Definition: Swimming at top speed.
Notes and Tips: Sprinting is both fun and excellent for improving speed.
Why is this Important?: It develops fast-twitch muscle fibers, crucial for quick bursts of speed.
Taper
Definition: A training period for peak performance.
Notes and Tips: Tapering is crucial before big events.
Why is this Important?: It ensures the swimmer is at their physical and mental best for competitions.
VO2 Max Set
Definition: Sets involving maximum oxygen utilization.
Notes and Tips: These sets are intense and should be supervised.
Why is this Important?: They push the aerobic capacity to the limit, improving endurance.
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