Swim squad Lane etiquette & abbreviations

 

Lane Discipline

 

Keep Right - Swim as close to the right lane rope as possible to allow for anyone faster to overtake you. This means you don't swim on the black line, but keep the black line and the lane rope as your boundaries.

Overtaking - When overtaking ensure you continue to swim within the right side of the lane (never swim so wide that you swim into an overtaking swimmer from the oncoming lane). If you are the swimmer being overtaken, remain to the right of the lane as much as possible. Hold your line and maintain speed.

Turning - As you approach the end of the lane and the wall, move left so you turn as close to the left side of the lane as possible. This prevents pushing off and colliding with the person behind you. Avoid making a pass during a turn.

Do's and Don'ts

Respect Your Teammates - There is no room for ego. If you want to go fast, go alone. If you want to go far, go together. The only exception is when we're doing sprint sets or racing.

Communicate - Decide your lane order and when to change the lane order so everyone has a chance to lead. Communication makes all the difference between a frustrating practice and a smooth one.

Move Out Of The Way - When you are getting passed, finishing a set or if you need to stop for a break, make sure you're not in someone else's way.

Treat Other Swimmers With Respect - This extends not just to your teammates, but any other swimmer and person at the facility.

Join A Lane That's Your Speed - This goes for both slower and faster lanes. Lanes will be assigned a 100m pace range, so pick the lane that best fits you.

Don't Sandbag Your Sets - You sandbag training sets when you take it easy for the majority of the set and then all-out sprints the last bit.

Swimming Abbreviations

 

WU = Warm-Up

DS = Drill Set

MS = Main Set

CD = Cool Down

EZ = Easy

RI = Rest Interval

FC = Frontcrawl

Fly = Fly

BR = Breastroke

BK = Backstroke

IM = Individual Medley

w/ = With

SA = Single Arm

DR = Drill

 

CH = Choice

P = Paddles

PB = Pullbuoy

S = Snorkel

F = Fins

B = Band

DPS = Distance Per Stroke

SPL = Strokes Per Length

(-) = Negative Split

Desc = Descending

Hyp = Hypoxic

CSS = Critical Swim Speed

HVO = High-Velocity Overload

SWOLF = Combination of Swim/Golf

How To Read A Swim Set

 

WU:

- 100/200/200/300/300 EZ Hyp w/ F (B3/5/3/7)

Warm-Up:

- Group 1: 100m, Group 2: 200m, Group 3: 200m, Group 4, 300m, Group 5: 300m Easy Hypoxic Frontcrawl with Fins (Breathing every 3rd, 5th, 3rd, 7th Stroke)

 

DS1:

- 100 w/ F (↑ 25 L. Side Kicking, 25 FC, ↓ R. Side Kicking, 25 FC)

- 100 w/ F (↑ 25 616, 25 Catch-Up, ↓ 616, 25 Catch-Up)

- 100 w/ F (↑ 25 636, 25 Catch-Up, ↓ 636, 25 Catch-Up)

- 100 w/ F (↑ 25 656, 25 Catch-Up, ↓ 656, 25 Catch-Up)

Drill Set 1:

- 100m with Fiins (Done as : Up Lap 25m Left Side Kicking Drill, 25m Frontcrawl, Down Lap 25m Right Side Kicking, 25m Frontcrawl)

 

MS1:

- 2/3/2/3/2 x 50 w/ F (25 Build, 25 EZ) / RI.10

- 2/3/2/3/2 x 50 w/ F (25 Hard, 25 EZ) / RI.15

Main Set 1:

- Group 1: 1x, Group 2: 3x, Group 3: 2x, Group 4: 3x, Group 5: 2x repeats of 50m with Fins (Done as : 25m Build, 25meters Easy) / Rest Interval of 10 Seconds.

DS2: Repeat DS1

Drill Set 2: Repeat Drill Set 1

 

MS2:

- 1/1/2/2/3 x 300

(100 Hard) / RI.40

(75 Hard, 25 EZ) / RI.30

(50 Hard, 50 EZ) / RI.20

Main Set 2:

- Group 1: 1x, Group 2: 1x, Group 3: 2x, Group 4: 2x, Group 5: 3x repeats 300m Done as:

100m Hard / Rest Interval of 40 Seconds

75m Hard, 25m Easy / Rest Interval of 30 Seconds

50m Hard, 50m Easy / Rest Interval of 20 Seconds

 

CD:

- 100 EZ (optional/scale if necessary)

 

Cool-Down:

- 100m Easy (optional)

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