Tag: swimmers

Maximizing Your Swim Workouts – Learning the Coach’s Lingo

Understanding swim lingo can be a challenge. In some cases it’s similar to learning a new language. Instead of spending your quality workout time with your feet on the pool floor we’ve assembled a “user manual” to help guide you to more swimming and less interpreting of a written workout that may be posted.

  • S: Swim-Typically most swimmers resort to “freestyle” or “crawl” stroke during this, but swim truly means swim, just move through the water.
  • P: Pull-arms only (add a pull bouy in between your legs, paddles are used here too IF written in th workout)
  • K: Kick-legs only (with a kick board, with fins, with zoomers, without kick board, so many options)
  • OTF: Other than freestyle
  • DPS: Distance per stroke: getting as much “length” with each arm stroke
  • Drill: There are lots of drills to choose from, choose the ones that would benefit your stroke the best. Just think of the crazy movements your coach has you do all the time.
  • I.M.: Individual Medley: This consists of all four strokes in the order of fly, back, breast, and freestyle.
  • F: fly
  • B: backstroke
  • BR: breaststroke
  • FR: freestyle
  • Descend: Get faster on each one
  • Descend within the distance: Get faster within
  • Bilateral Breathing: Alternating sides that the breath is taken on. This would mean taking a breath on “odd” numbers of strokes. Three, five and seven are most common.
  • Length of a pool: Pools are typically 25 yards, 25 meters, or 50 meters (SAC is 20 yards).
  • Length: One way down, ending up on the opposite end of where you started.
  • Lap: Down and back in the pool, ending up where you started
  • How many laps for a mile: 1650 yards (66 lengths OR 33 laps in a 25 yard pool); 1500 meters (60 lengths OR 30 laps in a 25 meter pool); 1500 meters (30 lengths OR 15 laps in a 50 meter pool). Seattle Athletic Club Downtown is a 20 yard pool. One mile: 1650 yards (just shy of 82 lengths OR 41 laps).

Swim sets defined:
10X50 “on” 1:00
Defined: You start a 50 every minute and repeat 10 times. This includes your REST period.
If you swim the 50 in :45 seconds you get :15 seconds rest.
If you swim the 50 in :55 seconds you get 5 seconds rest.

10X50 with :10 seconds rest
Defined: You swim 50 yards and take :10 seconds to rest and then do it again. Repeat this 10 times.

Descending sets:
5X100 descend :10 sec rest
Defined: Get faster on “each” 100.
Ie: First 100 1:45,
Second 100: 1:40
3rd 100 1:35
4th 100 1:30
5th 100 1:25
*all with 10 second rest after each one
*This is an example of descending by 5 second per 100.
*The first on is slow and the last one is fast.

5X100 descend within the 100 with :10 sec rest
Defined: Getting faster “within” each 100. The first 25 yards is slow, the middle two get progressively faster and the last 25 is FAST. There is 10 seconds rest after each 100.

5X75 going 25 drill/50 swim with :10 sec rest
Defined: The first 25 of each 75 is a “drill” of your choice unless specified, the last 50 is regular swim. There is a :10 sec rest period after each 75.

If you have any questions on your swim workouts or need some variety in your training or even a lesson. Please contact Aquatic Director/Multisport Coach Teresa Nelson.

US Masters Swim: Postal Swim Recap

Seattle Athletic Club hosted its first annal USMS Postal Swim. Due to the popular demand we ran two heats. One on Friday, January 21st and the other on Saturday, January 22nd.

Postal Swim by definition:
Swim for 1 hour straight, drafting, flotation and propulsive devices (pull buoys, fins, paddles, wet suits, etc.) are not permitted. Only two swimmers may share a lane, and they shall each swim on one side of the lane during the entire race (i.e. no circle swimming). An adult “verifier,” acting as a
starter/head timer/counter/referee, must be present at all times during the swim. Each swimmer must have a verifier to time the event with a stopwatch, count laps, and record cumulative (running) 50 splits. Split times must be recorded to the nearest second and tenth (or hundredth)
of a second.

THEN SAC mails in your results (ie: postal) and swimmers are ranked nation-wide amongst all the other United States Masters Swimmers (USMS).

SAC USMS results:

  • Kim Pancoast: 4,050 yards
  • Karissa Lackey: 3,825 yards
  • Mark Webb: 3,685 yards
  • Brent Hardy: 3,650 yards
  • Natalie Komar: 3,620 yards
  • Erin McCormack: 3,420 yards
  • Manuel Medina: 3,330 yards
  • Darin Smith: 3,330 yards
  • Elizabeth Martin: 3,275 yards
  • Vicki Boiven: 3,225 yards
  • Jeff Wagner: 3,040 yards
  • Barb Fox: 2,950 yards
  • Sarah Holberg: 2,950 yards
  • Tom Camp: 2,900 yards
  • Lisa Ohge: 2,870 yards
  • Teresa Engrav: 2,675 yards
  • Ann Sloan: 2,650 yards
  • Sheri Hancey: 2,663 yards
  • Kirsten Nesholm: 2,450 yards

Congratulations to all our first time postal swimmers! Looking forward to 2012!

If you are interested in joining the SAC Masters team for swim meets, open water swims, or just plain fun with your friends please contact Aquatic Director/Multisport coach Teresa Nelson.