K

KNB

DESC.

Kick

Kick No Board Drill: Kicking drill while NOT holding onto a kick board.

Descending (Getting faster throughout the set)

4 X 50 Desc 1-4 would mean you get faster over the entire 200

HTO

F!

SS

High Turnover: Getting Arm Stroke Rate UP!

Fast! Any prescription with this means go out fast!

Starting Speed: When you see this prescription you should focus on swimming at an effort you would push at the beginning of a race, which is typically slightly faster than Race Pace (due to excitement and adrenaline).

RP

Steady

Strong

4 X 100 on 2:00

4 X 50 + 10”R

Race Pace: This is a speed you would typically swim at for your most important race distance.

A pace that you could maintain for a long period of time; typically synonymous with aerobic.

A pace that is slightly faster than 750 or 1500m race pace.

4 intervals of 100m or yards leaving every 2 minutes (you have two minutes to complete 100 and rest)

4 intervals of 50m or yards with a 10 second rest between each 50.