WELCOME to E-Learning, where you will find everything that you need to know on behalf of Defined swimming Terms, Code of Conducts and extra info. Please feel free to browse through, to better understand our daily lingo.



“On the top, we're going to descend 5 x 200 on 3 minutes, with an 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 talk to your children or 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 swam in one direction in any given pool.

Lap: Distance swam 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.

Band: A rubber band used to bind ankles while wearing a pull buoy; prevents kicking and helps keep legs together (and buoy from slipping).

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.

Stretch Cords: Dry-land workout using rubber stretch cords to strengthen muscles used in all four strokes.

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.


The four competitive swimming strokes are freestyle, backstroke, breaststroke and butterfly. The combination of all four strokes is called individual medley.

In freestyle events, the competitor may swim any stroke. The stroke most commonly used is sometimes called the crawl, which is characterized by the alternate stroking of the arms over the surface of the water surface and an alternating (up-and-down) flutter kick.

Backstroke consists of an alternating motion of the arms with a flut­ter kick while on the back. On turns, swimmers may rotate to the stomach and perform a flip turn and some part of the swimmer must touch the wall. The swimmer must finish on the back.

The breaststroke requires simultaneous movements of the arms on the same horizontal plane. The hands are pressed out from in front of the breast in a heart-shaped pattern and recovered under or on the surface of the water. The kick is a simultaneous somewhat circular motion similar to the action of a frog. On turns and at the finish, the swimmer must touch the wall with both hands simultaneously at, above or below the water surface.

Some consider the butterfly to be the most beautiful of the strokes. It features a simultaneous recovery of the arms over the water combined with an undulating dolphin kick. In the kick, the swimmer must keep both legs together and may not flutter, scissor or use the breaststroke kick. Both hands must touch the wall simultaneously on the turns and the finish.

The individual medley, commonly referred to as the I.M., features all four strokes. In the IM, the swimmer begins with the butterfly, then changes after one-fourth of the race to backstroke, then breaststroke and finally freestyle.


The links below will redirect you to the related websites. When you click on the link, a new browser will open. Close the browser to return to this website.

Swim Canada - National governing body of competitive swimming in Canada.

Swim Ontario - Governing body responsible for the organization and regulation of amateur swimming in Ontario.

swimrankings.net - Worldwide searchable database for swimmers personal best times.

Swimming World Magazine - Monthly online swimming magazine.

Swim Swam - Daily news and articles from the swimming world.  Great to follow on Twitter too.

Swimming Workouts - A collection of swim workouts courtesy of some of the top programs, swimmers and coaches in the world.

Team Aquatic Supplies Power Ranking - Athlete rankings dynamically generated with data compiled from the Swimming Canada database.

TeamUnify Website - Company that provides our website platform.

Windsor Aquatic Club

Parent and Swimmer Code of Conduct - Updated January 2019

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The goals of the Windsor Aquatic Club are to develop a strong team and community spirit founded upon teamwork and good sportsmanship. Our Club must strive to project an image that will make all of its members proud of the team and of the sport of swimming, and to represent our community responsibly when at home or traveling.

Parent Code of Conduct

  1. Demonstrate good sportsmanship by conducting myself in a manner that earns the respect of my child, other swimmers, parents, officials and the coaches at meets and practices. This includes making sure that my child/swimmer is punctual at practices, meets and team events.
  2. Respect others, their property, the aquatic facilities and accommodations at our home facility and during travel events.
  3. Ensure my child/swimmer is aware of and abides by the Swimmer’s Code of Conduct.
  4. As a club member, represent the Windsor Aquatic Club by supporting the swimmers, coaches and other parents with positive communication and actions.
  5. During competitions, questions or concerns regarding decisions made by coaches or meet officials are only to be made to the coaching staff after the session is completed and in an area off the pool deck.
  6. Remain in the area designated for spectators both at swim meets and during practices.
  7. As a parent, I will not interrupt or confront the coaching staff on the pool deck during practice or meets. I will not coach or instruct the team or any swimmer at a practice or meets (from the stands or any other area) or interfere with coaches on the pool deck.
  8. Use respectful and non-threatening language (including gestures) in all communications.
  9. Obtain consent from the Head Coach prior to enrolling my child/swimmer in any additional competitive swim training during the Windsor Aquatic Club season.
  10. Regularly monitor email communication from the Windsor Aquatic Club and submit requested forms in a timely manner.
  11. Pay my child/swimmer registration and meet fees by the expected due dates.
  12. Ensure that my mandatory Family Participation Requirement obligations are met.
  13. Refrain from actions that violate the Criminal Code, the Human Rights Act and the Swim/Natation Canada harassment policy.
  14. Maintain self-control at all times.

Know my role: Swimmers Swim / Coaches Coach / Officials Officiate / Parents Parent

As a parent of a swimmer and, thereby, a member of the Windsor Aquatic Club, I understand that a breach in the Code of Conduct can result in disciplinary measures considered appropriate by the Board of Directors and may include suspensions or expulsion from the club.

Swimmer Code of Conduct

Please note that it is the parents responsibility to make sure that your child/swimmer is aware of and abides by the Swimmer’s Code of Conduct.

  1. Swimmers are expected to conduct themselves in a manner that shows respect for fellow swimmers, coaches, lifeguards, all officials and facilities, and everyone’s personal property, at all times.
  2. Swimmers are expected to attend work-outs scheduled by the coach and to be on time. If they know in advance that they will be missing a practice session, or will be late, they must inform the coach.
  3. Swimmers are expected to refrain from acting in a way that could result in injuries (no horseplay) during dryland, in the pool, in locker rooms and on the pool deck.
  4. Bullying (a form of repeated, persistent, aggressive behavior that is directed at an individual(s) that is intended to cause (or should be known to cause) fear, distress, and/or harm to another person’s body, feelings, self-esteem or reputation) in any form will not be tolerated.
  5. Swimmers are expected to help create a supportive atmosphere in both training and competitive settings. Treat all athletes as you would like to be treated.
  6. Swimmers are expected to refrain from using profane, disrespectful or threatening language both in person and while using social media, towards other swimmers, coaches and officials. This includes interaction on social media platforms. 
  7. Swimmers are expected to refrain from being under the influence or possession of alcohol, social, non-prescription drugs. This includes the possession or use of cigarettes and e-cigarettes. 
  8. Swimmers are expected to have permission from the coach to leave the deck during practice or meets. (For safety reasons, the coach must know where swimmers are at all times.)
  9. Swimmers must represent the Windsor Aquatic Club in a positive manner at all times. This applies to practice, during swim meets, team travel events and when interacting with teammates on social media platforms.
  10. Be a good sport. Cheer your teammate’s performances and treat other athletes, parents, officials and coaches with courtesy and respect at all times. This Code of Conduct is in effect during all WAC activities. Breach of the code can result in, but is not limited to, suspension from practice, suspension from competition, formal verbal or written apologies and any other form of disciplinary measure considered appropriate by the club.


Please click HERE to read the Swim Ontario Code of Conduct.