**SWIMMING TERMS GLOSSARY**

*“On the bottom, we're going to descend 5 x 200 at 3:00, even split.”*

If that sentence made no sense, it may be time for you to brush up on your swimming vocabulary!

What follows is a list of commonly used swimming terms so the next time you venture onto a pool deck you’ll blend right in!

· __50____: __50 metres; a common repeat distance.

· __100____: __100 metres; a common pace distance.

· __400____: __400 metres: a longer distance common in many endurance workouts.

· __Short course____: __A 25-metre/yard pool where four lengths (or two laps) equal 100 metres/yards.

· __Long course____: __A 50-metre pool where two lengths or one lap equals 100 metres. Also referred to as Olympic distance.

· __Length____: __Distance swum in one direction in any given pool.

· __Lap____:__ Distance swum up and back in any given pool.

· __Set____: __A grouping of distances comprising part of a workout or drill; 5 x 100 is a set that is 500 metres long; 500, 400, 300, 200, 100 is a set that is 1,500 meters long.

· __Interval____: __The time given to complete a certain drill. A 2:00 interval for 100 metres means that if the swimmer can swim 100 metres in 1:40 minutes, the swimmer will have 20 seconds of rest before repeating the next one.

· __Repeats____: __The components of a set: 5 x 100 is a set of 100 repeats.

· __Threshold____: __The maximum time a swimmer can hold, or repeat, for a given distance during a highly aerobic set.

· __Pace____: __The time per repeat.

· __Negative Split____: __Completing the second half of a distance faster than the first half.

· __Even split____: __Completing both halves of a distance at the same speed.

· __Descending____: __Increasing one's speed incrementally during a set distance (She is descending her one-mile race by 100 metres).

· __On the top____: __Starting a set on the 12 o'clock (or 60-second) mark on a poolside pace clock.

· __On the bottom____: __Starting a set on the 6 o'clock (or 30-second) mark on a pace clock.

· __Tapering____: __Paring down workouts (in length and intensity) to allow the body to recuperate and be rested for the weeks or days leading up to a race.

· __Pull Buoy____: __Flotation device used to stabilize the legs and correct body position in the water.

· __Paddles____: __Plastic hand-disks used to maximize an upper-body pulling workout. Available in several shapes and sizes depending on the swimmer's skill and preference.

· __Drag suit____: __A baggy, nylon unisex swimsuit, worn over a regular practice suit to add resistance to everyday training.

· __Hypoxic training____: __Any type of set where a breathing pattern is the focal point of the drill.

· __3:1____: __Breathing pattern where the swimmer takes one breath for every three strokes; this is a bilateral breathing pattern (breathe on both left and right sides).

· __2:1____: __Breathing pattern where the swimmer breathes once for every two strokes (breathe on one side only).

· __Circle swimming____: __Swimming in a lane in a standard counter-clockwise direction, up the right side and back down the left. Often when sharing a lane.

· __Catch-up stroke____: __Special drill where basic crawl (freestyle) is altered so that each arm catches up with the other before completing the next stroke (one arm is stationary above the head, in beginning-stroke position, while the other completes a full stroke rotation)

· __Sculling____: __Special drill using only hands (not arms) to scull through the water; arms at sides, with wrists whipping back and forth in a waving motion (designed to develop feel for the water).

· __Vertical kicking____: __Special drill executed in deep water where one kicks in a vertical position with arms crossed over chest, or extended above head for various intervals/sets.