Swimming Jargon
Dry Land:
Before each training session the coaches will run a warmup on land, this is called dry land training
Whitewater kick:
Kicking hard enough that a plume of water follows your hard kick, can also be referred to as boiling the water.
Catch:
The correct position as the hand enters the water, each of the four strokes has a different catch
Top or Bottom:
When swimming sets the coach will use a large analogy clockface style timer which sits on the pool side. The clock is used to set swimmers off at intervals. Top or Bottom is used as a phrase to indicate when to leave on an interval - 60 is the top, 30 is the bottom.
PR:
Personal Record, this is your best time!!
Heat:
At a meet a pool may only have 4 lanes, meaning only 4 swimmers can compete at the same time. To allow more kids to compete in the same events we use heats. There are often many heats for one event. EG 100 Free, girls 12 & under, Heat 1, heat 2 & heat 3. The times for all the heats are then ranked giving all swimmers a position in the event.
Staging:
This is a process used to gather swimmers in advance before their heat. Swimmers move from the park, outside the pool area, to a staging area on the pool side. Finally, swimmers will be moved to behind the blocks in co-ordination with the start of their heat.
False Start:
When a swimmer starts the race before the starter beep.
Swimming Jargon
DQ:
Sadly, this means your child has been disqualified in the event. PLEASE don’t let your child get too upset, it happens so often. Swimming is a very technical sport & the coaches will spend an enormous amount of time teaching the swimmers what is the correct & ‘legal’ stroke technique. PLEASE just ensure they learn from the mistake & aim to not make the same mistake again. An example of a DQ could be an incorrect race finish or an ‘illegal’ stroke technique.
BDQ or A-Qualify:
The easiest way to think of this is "A-Qualify" time. This is a time standard that if the swimmer beats this time they are qualified to swim the event at the A Championship meet.
It essentially means a swimmer is too fast. That sounds strange but remember we want to give B swimmers a chance to win, so there is a cut off time, if a swimmer is in a ‘B’ event swims an ‘A’ time they are disqualified & the team won’t win any points. BDQ / A-Qualify times can be found on our website if your child is interested in chasing their ‘A’ time!
SWIM SET JARGON
25 = 1 length
50 = 2 lengths
75 = 3 lengths
100 = 4 lengths
4 x 25 = 1 length, then stop at the end of the pool, 4 times
100 = 4 lengths, no stopping
4 x 75 = 3 lengths, then stop at the end of the pool, 4 times.
300 = 12 lengths, no stopping
DRILLS:
Specific exercises to help improve swim technique
STARTS & DIVES:
Specific focus on diving off blocks & starting a race ‘legally’
TURNS:
Specific focus on turning on the wall ‘legally’ for races grater that one length
FINISHES:
Specific focus on finishing a race ‘legally’
FUN FRIDAYS:
Games!! A great way to improve team bonding & watermanship!
Sample swim set – A
Dry Land:
Focus on arm movements and discussion around how to best hold and throw water to propel yourself forward
Warm Up: (8 & 10 & under)
50 freestyle (2 lengths)
50 yards kick (2 lengths)
Warm Up: (12, 14 & under & 15 & over)
200 Freestyle (8 lengths)
100 IM drill (4 lengths)
100 side kick (4 lengths)
Main Set:
Getting a feel for the water
4 x 1 min sets - standing making waves using your arms (arms fully submerged)
4 x 25 - walking using arm pulls to move you
4 x 25 - Swimming with fists - how to use other parts of your arm (besides hands)
4 x 25 - Sculling hands in front
4 x 25 sculling hands 90 degree lowered
4 x 25 sculling hands by hips
Sample swim set – B
Dry land:
Discuss, demo & describe -Streamline, Sculling, Importance of a strong kick & how to side breath
Warm Up: (8 & 10 & under)
50 freestyle (2 lengths)
50 yards kick (2 lengths)
Warm Up: (12, 14 & under & 15 & over)
200 Freestyle (8 lengths)
100 IM drill (4 lengths)
100 side kick (4 lengths)
Main set:
Freestyle progression
Modified depending on how successful the younger swimmers were moving through the progression
4 x 25 - Streamline from wall until speed begins to slow, surface into head up sculling (demonstration before starting)
4 x 25 - Streamline push from wall, hold streamline and 100% kick only, with whitewater focus practice side breathing
4 x 25 - Side kicking with one arm leading and one arm glued to hip
4 x 25 - Side kicking with one arm lifted into a TP or A-Frame (demonstration before starting)
4 x 25 - Side kicking with one arm lifted into half recovery, arm rainbow (demonstration before starting)
4 x 25 - 1 pull into 6 kicks on the side. Rotation & reaching focus before next pull
4 x 25 - 3 pull into 6 kicks on the side. Rotation & reaching focus before next pull
4 x 25 - 5 pull into 10 kicks on the side. Rotation & reaching focus before next pull
Sample swim set – C
Dry Land:
Discuss, demo & describe -Streamline on back, harmonic kicking, practice arm rotations & pulling down by your side
Warm Up: (8 & 10 & under)
50 freestyle (2 lengths)
50 yards kick (2 lengths)
Warm Up: (12, 14 & under & 15 & over)
200 Freestyle (8 lengths)
100 IM drill (4 lengths)
100 side kick (4 lengths)
Main set:
Backstroke progression
Modified depending on how successful the younger swimmers were moving through the progression
4 x 25 - Streamline from wall, pushing off on back & harmonic kicking. Focus on breathing out of the nose and holding streamline. Flutter kick on back with arms in streamline
4x 25 - Streamline from wall, after surfacing, drop hands to side and practice sculling on back with hands by side
4x25 - Streamline from wall, after surfacing, 10 kicks to 1 pull (shoulder out), one arm stretched, one arm glued to hip, practice and focus on the reach and turn of each stroke. Teach rotation of backstroke
4x25 - 3/3/3 drill - 3 right arm only (left by side), 3 left arm only (right by side), 3 normal strokes (focus on rotation)
4x25 - Pause drill, while doing back stroke pause each stroke with your arm straight out of the water during recovery, palm turned out for reentry
4x25 - Lane rope pull for each stroke (left arm down, right arm back) consider the catch part of the stroke
4x25 - Slow motion back stroke - consider where most of your energy is being created from.
