- BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.” Please go to T.I.P.S. for a more detailed explanation.
- OB Over Best: # of strokes recommended over your BBDPS count
- TOR Turn Over Rate
- Y FlY
- K BacK
- T BreasT
- E FreE
- uw Underwater
- kk Kick
- ‘ Minutes
- “ Seconds
- w/ with: utilized to indicate a number of seconds of rest between repetitions
- on: to indicate that everyone will do a repetition on a set send-off
- Description of Training Set: 25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.
WARM UP:
EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly. Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps of each stroke or 25, 50, 75 and 100 for each stroke. Pay attention to what distance needs to be done at BBDPS, 1 OB (over best), 2 OB, 3 OB, etc.
KICKING SET:
Fins {EY: b, s, b, s – This kicking set requires the use of fins, alternating sequences of flutter (E) and dolphin (Y) kicks; one length each on the belly, right side, back, and left side. On the belly and back try to stay underwater and streamlined the whole length, if you need a breath on the belly take a stroke, breathe and dive in again; on the back, float up and kick the rest of the way at the surface. On the sides, remain on the ‘I’ position, (trailing arm down on the top leg – shoulder to the sky, leading arm extended above the head – armpit to the bottom). For more explanations on body positions described with letters, go to TIPS and see The Letters of the Strokes. Observe the distances, (200’s, 100’s or 50’s), and time intervals of rest recommended.
DRILL OF THE WEEK:
- a) SCULL # 3: Push off on streamline glide, do 1 underwater breast stroke pullout, leave the arms parallel to the body, slightly under the thighs, and continue doing figure “8” sweeps with the two hands; move from the shoulder, not from the elbow. If you need to breathe, turn your face to the side or front, arch your body to assist in body balance, no use of hands, and breathe; then continue sculling as long as each breath lasts.
- b) SCULL # 4: Streamline off the wall on your back, press both sidearms down to the sides, and continue sculling, figure “8” motions with the two hands, slightly below your buttocks. Move the arm from the shoulder, do not push the water by bending the elbows. Since you are on your back, breathing is easy, breathe with mouth and exhale with nose.
During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic. When swimmers do Individual Medley: Y, K, T, and E: FLY, BACK, BREAST, FREE; Tri-athletes swim: N, P, F, B: Naked (no equipment), Paddles, Fins, Both
1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”
1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand; count when the revolution is completed at hand entry.
The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke. Obviously, the lack of turn and the extra distance makes a difference. For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count. We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.
Pay attention:
Count strokes. When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.
Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention. Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out! Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set.
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