SWIMMING TERMS
When reading our swim plans, you may come across a few terms that leave you wondering what they mean. To make things easier, here is a list of the terms we use and their definitions.
• F/S: Freestyle
• 4×25 vs 100m: 4×25 means there is a pause or rest period, whether specified or not, between each 25m. 100m means swimming the full 100m continuously.
• ↑ = Perform the specified drill on the “out” length of the pool.
• ↓ = Perform the specified drill on the “return” length of the pool.
So, 200 ↑6/3/6 ↓freestyle means: swim 200m, performing the 6/3/6 drill on each outbound length and freestyle on each return length for the entire 200m.
This applies the same way whether you are swimming in a 25m, 30m, 50m, or yard pool.
• (+30s) = Static rest time before the next repetition. This may also be written as R=30s or R30.
• Band: A strap used to tie the ankles together, often used together with a pull buoy. It can also be made from a simple piece of an old inner tube.
• B2: Unilateral breathing every 2 strokes. The breathing side may also be specified, for example B2Right or B2R = breathe every 2 strokes on the right side.
• B3: Bilateral breathing every 3 strokes. B5 = every 5 strokes, B7 = every 7 strokes, etc.
• B232 or B2/3/2: Alternating breathing pattern: every 2 strokes, then every 3, then every 2, then every 3, and so on.
• B357: Alternating breathing pattern: every 3 strokes, then every 5, then every 7, then back to every 3, and so on. This does not change by length.
• Big Buoy: A more buoyant pull buoy for swimmers whose legs still tend to sink even when using a standard pull buoy. Available through Swim Squad.
• CSS: Critical Swim Speed: Your reference pace. Calculated or estimated, it is used in most sessions, often together with a Tempo Trainer.
• Fins: Use a pair of swim fins, preferably floating fins, to perform the specified drill.
• IZK: “In Ze Karpet” = PFQ. As fast as you can go for the specified distance.
• Kick: Short for kicking. One or more lengths performed using only the legs, using freestyle kick unless otherwise specified.
• PFQ: Pretty Flippin’ Quick. Almost sprint effort: as fast as you can go for the specified distance.
• Pull: Short for “Pull Buoy,” a small flotation device placed between the legs to help focus primarily on upper-body work. Pull buoys come in different sizes. We recommend a Big Buoy for some athletes whose legs tend to sink, and a Tiny Buoy for swimmers whose legs tend to sit too high in the water.
• PuPaBa: Short for “Pull + Paddles + Band.”
• R=X or (+X): Rest for X seconds.
• RM Cycle 5: Red Mist Cycle 5. Used during Red Mist sets: cycle time is CSS pace +5 seconds per 50m, not per 100m.
You need to arrive ahead of the beep in order to get some rest. The cycle time includes both swimming and recovery.
Example: if your CSS is 1:40/100m, RM Cycle 5 is calculated as follows: 1:40 ÷ 2 = 0:50 + 0:05 = 0:55.
This means that for every 50m, you need to swim faster than 55 seconds to have some recovery time before the next beep.
• Tempo Trainer or “beeper”: A device used to precisely control split times over 25m or 50m, or to work on stroke rate.
• Cycle Time: Swimming time + recovery time.
• Tiny Buoy: A less buoyant pull buoy for swimmers whose legs tend to sit too high in the water when using a standard pull buoy. Available through Swim Squad.