Great stuff! You did forget the "Laps vs Lengths" point though. I thought of a few lesser used things to add: Dr - "Drill" Pick a drill in a relevant stroke, it's your choice KOB - "Kick on Back" Do the kick on your back in streamline KWB - "Kick with Board" Do the kick with a kickboard RZ - "Red Zone" Sprint all out, without breathing, in and out of the wall (laps lanes generally have solid red disks on the last 5 yards or meters before the wall) SKIPS - "Swim, Kick, IM, Pull, Swim" Do an equal amount of each of those things, generally for a warm up. 500 SKIPS = 100 of swim, kick, IM, pull, and swim each. Sometimes "SKIDS", the D is for Drill OTB - "Off the Block" The set has the swimmer starting from a meet quality dive ↓H₂O - "Under Water" Make sure to do the thing completely underwater; no splashing! Spin - The exact opposite of DPS. Take as many strokes as possible with total disregard to catching any water. This is great for advanced swimmers working on hand speed.
Also not exactly correct explanation of the "Split" term. I see such use quite often though. Split is your overall time at any particular part of the race. For example, if you swim 200m freestyle and the final result of the race is 2:00, your 50, 100 and 150 splits might be something like: 00:28, 00:58 and 1:31. The time for any given 50 of this race is called "Lap", not "Split". In my example the laps are: 00:28, 00:30, 00:33 and 00:29. Most modern digital stopwatches use this terminology as well. So, calling second 50 time of your race a "split" is not really correct.
Since I joined the swimming camp in US few months ago as a foreign swimmer, If I had found this video little bit earlier, than I could have understood program more easily🥺😂
Hello! I´ve discovered you recently and your exercises are helping me so much in order to have a compensated training (i don´t train for competition, just for fun and to get a better shape). But I often encounter a problem: what type of exercises are "pull" and "kick"? (i know it may seem so obvious but i´m not a native english speaker...) Thank you so much in advace!
'pull' is an arm movement, swimmer is 'pulling' his body with arms. 'Kick' is legs movement, swimmer is 'kicking' the water. Hope answering one year later still helps.
Hi, helpful, thanks!, There is something in swimming training that I don't understand, is the colors of the effort intensity, could you guide me about it? Let me know.
Pulling is swimming without kicking. It's generally done but putting a Pull Buoy between your legs to keep them afloat while you swim, so you can focus on your arms. Oftentimes, pulling involves wearing Paddles, which are flat plastic things you attach to your hands to add resistance so you pull harder and swim faster.
Pace means holding a continuous speed for a certain period of time! Therefore, if you want to hit a certain time, you would find out your pace that adds up to that goal and train toward that pace.
Great stuff! You did forget the "Laps vs Lengths" point though. I thought of a few lesser used things to add:
Dr - "Drill" Pick a drill in a relevant stroke, it's your choice
KOB - "Kick on Back" Do the kick on your back in streamline
KWB - "Kick with Board" Do the kick with a kickboard
RZ - "Red Zone" Sprint all out, without breathing, in and out of the wall (laps lanes generally have solid red disks on the last 5 yards or meters before the wall)
SKIPS - "Swim, Kick, IM, Pull, Swim" Do an equal amount of each of those things, generally for a warm up. 500 SKIPS = 100 of swim, kick, IM, pull, and swim each. Sometimes "SKIDS", the D is for Drill
OTB - "Off the Block" The set has the swimmer starting from a meet quality dive
↓H₂O - "Under Water" Make sure to do the thing completely underwater; no splashing!
Spin - The exact opposite of DPS. Take as many strokes as possible with total disregard to catching any water. This is great for advanced swimmers working on hand speed.
If you take 25 strokes in a LCM pool your DPS won't be 2 meters. You have to subtract the underwater part first and then divide the result by 25.
thank you :) this is another excellent white board lesson :)
Thanks for the kind words! Happy swimming :)
Also not exactly correct explanation of the "Split" term. I see such use quite often though. Split is your overall time at any particular part of the race. For example, if you swim 200m freestyle and the final result of the race is 2:00, your 50, 100 and 150 splits might be something like: 00:28, 00:58 and 1:31. The time for any given 50 of this race is called "Lap", not "Split". In my example the laps are: 00:28, 00:30, 00:33 and 00:29. Most modern digital stopwatches use this terminology as well. So, calling second 50 time of your race a "split" is not really correct.
Since I joined the swimming camp in US few months ago as a foreign swimmer, If I had found this video little bit earlier, than I could have understood program more easily🥺😂
Informative. Thank you.
thank you very much
Hello! I´ve discovered you recently and your exercises are helping me so much in order to have a compensated training (i don´t train for competition, just for fun and to get a better shape). But I often encounter a problem: what type of exercises are "pull" and "kick"? (i know it may seem so obvious but i´m not a native english speaker...) Thank you so much in advace!
'pull' is an arm movement, swimmer is 'pulling' his body with arms. 'Kick' is legs movement, swimmer is 'kicking' the water. Hope answering one year later still helps.
Hi, helpful, thanks!, There is something in swimming training that I don't understand, is the colors of the effort intensity, could you guide me about it? Let me know.
Great question! Checkout this article and Whiteboard Wednesday on energy zones: myswimpro.com/blog/2018/04/11/energy-zones-whiteboard-wednesday/
This is amazing! Thank you.
You kind of look like young Mark Spitz with that moustache.
what does pull mean???
Pulling is swimming without kicking. It's generally done but putting a Pull Buoy between your legs to keep them afloat while you swim, so you can focus on your arms.
Oftentimes, pulling involves wearing Paddles, which are flat plastic things you attach to your hands to add resistance so you pull harder and swim faster.
Can you, please, explain the term "PACE" . I cannot understand it.
Pace means holding a continuous speed for a certain period of time! Therefore, if you want to hit a certain time, you would find out your pace that adds up to that goal and train toward that pace.
Someone give him a few bucks for a decent microphone.
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Happy Swimming!