Glossary of Terms for swimming practices 수영연습 용어해설

Active Recovery. Rather than rest at the wall for a prescribed rest interval, your recovery

is done with easy swimming. This provides a continuing aerobic effect, while muscles and

cardiovascular system recover.

엑티브 리커버리, 주어진 인터벌 휴식 시간에 벽에서 쉬는 것보다 이지 스윔을 하면서 회복하는

것이다. 이 것은 근육과 심혈관계를 회복시키면서 유산소 효과를 지속시킨다.

Assisted/Resisted Swimming. Resisted swimming usually refers to swimming against

the force exerted by a tether, parachute, or bucket attached to the swimmer’s waist.

Assisted swimming usually refers to swimming with the force of a tether and toward the

place where the tether is attached to a stationary object. Often, a person on deck will add

to the assistance by pulling hand over hand on the tether to “reel in” the swimmer and add

to his or her speed. The idea behind assisted swimming is to help swimmers achieve

speeds that they could not attain on their own, thus helping them feel what it’s like to

move through the water at a high rate of speed.

보조/저항 수영, 저항수영은 보통 영자의 허리에 묶인 줄이나 낙하산, 바구니 등에서 나오는

저항을 상대로 수영하는 것을 가리킨다.

Balance. The ability to maintain a nearly horizontal body position in the water. Once a

swimmer learns this vital skill, and is able to use the buoyancy of the lungs to keep the

hips and body near the surface, he is “through the door,” and ready to become a faster,

more efficient swimmer.

Bilateral Breathing. Typically, this means breathing every 3 strokes, but it can refer to

any breathing pattern in which you breathe to the left AND to the right.

BK or bk. Backstroke

BR or br or brst. Breaststroke

Breakout. How you reach the surface after a start or pushoff.

Brisk. A pace that feels similar to the speed, intensity, and tempo you use while racing,

but maintained for distances short enough that it’s non-fatiguing. You could swim brisk

rehearsals of 100- to 200-yard race pace for 25 yards or less. For 400- to 500-yard races,

you could swim briskly for 25 to 50 yards. For longer races, brisk repeats of 50 to 100

yards will prepare you well. This pace instruction is usually used in fartlek or speedplay

sets, alternating with cruise speed for recovery.

Build. Increase speed throughout a swim. Easy at the beginning, building to fast at the

end while still maintaining good technique.

By 25... or by 50... or by 100. This refers to how often you should do a particular thing. A

typical instruction would be 1 X 400 pull, breathing every 3-5-7-9 by 100. This mens that

you breathe every 3 strokes on the first 100, every 5 strokes on the second 100, etc. If the

same set was written as 1 X 400 pull, breathing every 3-5-7-9 by 25, you would switch

your breathing pattern on every length on the first 100, then go back to breathing every 3

on the 5th length, etc.

Cruise. Easy, relaxed, fully controlled swimming. A pace that you can maintain over a

fairly long distance (400 to 1,000 yards or meters) and still remain aerobic (as opposed to

anaerobic).

Cycle. In LA strokes, this signifies one complete (left arm and right arm) stroke cycle. In

SA strokes, this signifies one complete stroke (kick, pull, and recovery of the arms).

Cycle Burst. A form of speed work in which you swim 2, 3, 4, 5, or more stroke cycles at

your highest possible Stroke Rate but without losing control or losing form.

Descend Set. This is a set in which you are asked to swim faster on each successive

repeat. For example, you might see “4 X 50 descend” and you would swim #1 in 43

seconds, #2 in 42 seconds, #3 in 41 seconds, and #4 in 40 seconds. Another example

might be 8 X 100, descend 1 to 4, 5 to 8. This means that each of the first four swims is

faster than the last. On the 5th swim, you go back to an easier pace and then get faster

on 6, 7, and 8. Generally, you need to start easy on the first repeat of a descend set, and

progress to faster and faster swimming.

Descending Interval. This refers to a set in which the sendoff gets tighter as the set

progresses. For example, you might see 6 X 100 pull (2 @ 2:00, 2 @ 1:55, 2 @ 1:50). On a

set like this, you typically try to start with an easy effort and try maintain your speed (or

increase it), even as you are getting less rest.

DPS or dps. Distance per stroke. The distance that you travel during one stroke.

dr. Drill

dr/swim or dr/s. Drill one length and swim the next length (usually).

Even Split or Even Pace. Swim at the same speed on the first and second half of a

repeat.

EZ. Easy. Swimming or drilling in a relaxed manner but with good technique.

Easy. Easy means to swim without expending a lot of effort. It does not mean SLOW. It

is possible to swim easy without swimming slow. Swimming easy means that you are

swimming at a pace that allows you to think clearly and swim with great stroke technique.

This is a pace that gives you plenty of oxygen, that doesn’t cause fatigue or panic, and

that enables you to think about your stroke, your approach to the wall, your turn, breakout,

finish, etc. Most swimmers should spend a lot of time swimming easy so that they can

burn into muscle memory the things they want to happen automatically with they swim

fast. Swimming easy means swimming at a pace that you can concentrate on

“execution” and good form.

Fast. Fast does not mean hard. Just as it is possible to swim easy without swimming

slow, it’s possible to swim fast without swimming hard. Easy speed is the goal. Frantic

movements usually equal hard swimming rather than fast swimming.

fistglove ® stroke trainer (FG). A tight latex mitt that wraps your hand in a fist. Used to

improve balance and to teach you to use the hands and arms more effectively in stroking.

FL or fl. Butterfly

FR or fr. Freestyle

FRIM. IM, with freestyle substituted for butterfly

Head Lead. Keep both arms at your sides and lead with the top of your head, in any

position: on your stomach, back, side, or between any two of these positions.

Hand Lead. On long-axis (LA) strokes (freestyle and backstroke): Keep one arm extended

overhead, with the other arm at your side, while doing flutter kick on your side. On shortaxis

(SA) strokes (breaststroke and butterfly): Keep both arms extended above your head,

while doing dolphin or breaststroke kick.

HR or hr. Heart rate

IM or IMO. IM order (Fly, Back, Breast, Free)

K or k. Kick

KOB or kob. Kick on your back.

KOS or kos. Kick on your stomach.

LCM or lcm. Long-course meters.

L/R. Left arm/right arm You might see something such as 2L/2R backstroke. This

means that you alternate 2 strokes of backstroke with your left arm and 2 strokes with

your right arm.

Lap/Length. “Length” refers to one trip down the pool, from one end to the other. “Lap”

refers to a round trip, from one end to the other and back again to your starting point.

Long Axis (LA). The axis that runs along your spine from the top of your head to your

tailbone. When you swim the long-axis strokes (freestyle and backstroke), your body

rotates from side to side around this long axis.

Lungbuster. Pull set in which the breathing pattern changes from less strenuous (e.g.,

breathe every 3 strokes) to more strenuous (e.g., breathe every 7 or 9 or 11 strokes). A

typical lungbuster might be 1 X 400 pull, lungbuster by 100 (meaning that you breathe

every 3 strokes on the first 100, every 5 on the next 100, every 7 on the next 100, and

every 9 on the final 100. Interval. The sendoff time for a given number of repeats. For

example, you might see 6 X 50 @ 1:00 interval (or sendoff). This means that you swim six

50s, leaving from the wall every sixty seconds. Another way of thinking of this is that you

have sixty seconds in which to swim a 50 and to rest before your next 50. If it takes you

45 seconds to swim the 50, you get 15 seconds to rest. If it takes you 50 seconds to

swim the 50, you get 10 seconds rest.

Max. At or above race pace. In practice, max efforts are typically one-half to one-quarter

(or less) of actual race distance. Often, above-race-pace efforts are achieved with the use

of fins or tethers .

Minus-Cycle Swimming. If your usual number of S/L is N, then minus-cycle swimming

means swimming at either one, two, or three fewer strokes per length than N. The

shorthand for this is N -1 (N minus 1 S/L), N - 2 (N minus 2 S/L), and N - 3 (N minus 3 S/L).

You may occasionally see the shorthand notation N+1, N+2, or N+3. This would signify

that a repeat or set is a rehearsal for racing.

Negative Split. Swim faster on the second half of a repeat than on the first half.

Neutral Head. Describes the position your head is in when you are standing erect. This

is the most natural position for your body -- head, neck, and spine are all aligned.

Pace. Depending on what the “assignment” is, this can mean your race pace or the pace

at which you normally swim repeats of a particular distance.

PB or pb. Pull buoy

Pd or pd. Paddles

Pullout. The underwater pull (and kick) in breaststroke.

Recovery. Same as EZ swimming. Used between more challenging intervals or sets to

recover and prepare mentally and physically for the next challenge.

Repeat. The distance that you will swim between rest intervals.

Repeat Time. The time it takes you to swim a given distance, repeatedly, and at an

aerobic, less-than-maximum effort. On many swim teams, your lane assignment is based

on your repeat time for a set of, say, 5 or 7 X 100 freestyle. If you can swim this set on a

1:45 sendoff, and hit 1:30 or thereabouts on every swim, then 1:30 is your repeat time for

100 free. If you were able to hold times of 1:45 for 7 X 100 on a 2:00 sendoff, then your

repeat time would be 1:45. When the 1:30 swimmer is given a set of 7 X 100 on a 2:00

sendoff, he should be able to hold a repeat time that is slightly faster than 1:30 because

he’s getting more rest. Likewise, when the 1:30 swimmer is asked to go 7 X 100 on a 1:40

sendoff, his repeat time might slip to 1:33 or 1:35. But for figuring out which lane to swim

in, you should use your repeat time for an aerobic, less-than-max-effort set of 100s.

Rest Interval (@RI). Designates the rest interval in minutes and seconds to be taken after

completing one swim and before beginning the next. For example, if you see “8 X 50 @ :

15 RI” it means you swim eight 50s, and you take 15 seconds rest after each 50.

Round. A series of repeats within a set.

For example:

4 X (4 X 75) on 1:30

#1 (Round #1): 4 X 75 drill

#2 (Round #2): 4X 75 pull

#3 (Round #3): 4 X 75 swim

#4 (Round #4): 4 X 75 with fins

SCM or scm. Short-course meters

SCY or scy. Short-course yards

Set. A practice “assignment” consisting of a series of rounds and/or repeats with a

specific purpose, task, or challenge to be met by the swimmer.

Short Axis (SA). The axis that runs across your pelvic region from left hip to right hip.

When you swim the short-axis strokes (breaststroke and butterfly), your body undulates

up and down across this short axis.

Speedplay or Fartlek. A form of race-rehearsal training that calls for continuous

swimming but with faster swimming interspersed with easier swimming. The faster

swimming can be measured in stroke cycles or lengths. The easier swimming between

the harder efforts is active rest. Rather than rest at the wall for a prescribed rest interval,

your recovery is done with easy swimming. Provides a continuing aerobic effect, while

muscles recover.

Stroke. When not referring to how many strokes you take per length (see next entry), this

usually means a stroke other than freestyle. A typical set might be 6 X 50 on 1:00

sendoff...odds are freestyle...evens are stroke. You might also see something like 8 X 100

stroke or IM on 2:00 sendoff. This means you can swim the 100s as IM or as fly, back or

breast... but not freestyle.

Strokes per Length (S/L). The number of strokes you take per length of the pool. For

freestyle, backstroke, and butterfly, count each hand hit as one stroke. For breaststroke,

do not count the pullout as a stroke. Start counting with the first regular stroke, and you

can count either pulls or kicks. For purposes of minus-cycle swimming (see next entry),

your usual number of S/L is “N.” Many swimmers ask: How many strokes should I take

per length? This depends on many things including technique, strength, height, and

aerobic fitness. Elite swimmers can cruise length after length of a 25-yard pool in 8 to 11

strokes per length. Newbies might take 30+ strokes per length. Experienced but

inefficient swimmers will be in the 20- to 24-stroke range. A good goal is to consistently

swim at fewer than 20 strokes per 25-yard length. Most swimmers will develop a strokecount

“range” of 12 to 18 strokes per length, depending on what type of swimming they

are doing. At 12 s/l they might be drilling or paying great attention to technique. At 18 s/l

they might be practicing race-day speed. The goal is not to get down to the lowest

possible count. The goal is to find a count that is optimal for you and your type of

swimming.

Backstroke counts will be very similar to your freestyle counts. Breast and fly stroke

counts will be approximately half of your freestyle count, and you should develop a strokecount

“range” for these strokes as well.

Counting strokes is one of the best ways to get feedback on your technique and

efficiency. If your stroke count starts to climb on particular set, it’s often because your

efficiency is faltering, and it’s time to focus harder on such technique points as pushoffs,

streamline, catch, head position, foot position, etc. Counting will seem difficult and

almost overwhelming at first, but if you keep at it, counting will become almost automatic,

and will become one of your most valuable training tools.

Stroke Rate or SR. This is also know as turnover rate or cadence or how fast your arms

are moving. Generally, a high turnover rate is reserved for short distances and racing,

and in those cases it must be accompanied by great technique in order to be effective.

Many swimmers believe that the only way to achieve speed is with a high stroke rate.

What coaches know, and see every day, is that great technique almost always trumps high

turnover.

Swimming Golf (SG). For a given distance (usually 50 yards or meters), count your

strokes and add that number to your time in seconds. This is your “score.” Then play

swimming golf in one of three ways:

1. Lower your score by holding the same time, but taking fewer strokes on each repeat.

2. Hold your stroke count but lower your time on each repeat.

3. Hold your score but see how fast you can go on succeeding repeats.

Tempo Trainer. A small electronic device that slips inside your swim cap or under the

strap of your goggles. It transmits an audible beep, and you can adjust the frequency of

the beep, making it like a water proof metronome. Made by Finis.

Up..Down. Above water... Under water. You might see a drill written as 1 Up/3 Down

Breaststroke. This means that you alternate 1 stroke above water and 3 strokes under

water.

Vertical Kicking. Stationary, vertical kicking done for several seconds just before pushing

off on a new repeat... or done as its own “set.”

Whole-Stroke or ws. Refers to swimming (as opposed to kicking, pulling, or drilling).

2-Beat Kick. In freestyle, this means that you kick twice (2 downkicks) for every complete

stroke cycle. This is a kick pattern often used by triathletes and open-water swimmers

and distance freestylers.

6-Beat Kick. In backstroke or freestyle, this means that you kick 6 times (6 downkicks)

for every complete stroke cycle.

-->. Change to... or switch to... or lead in to. You might see an instruction such as 3

strokes fly --> freestyle. This means to start the length with 3 stroke of fly, then switch to

freestyle to finish the length.