Reading the Workouts

I use some notation shortcuts throughout the practice sections of this book.

At first glance they may be confusing, but after you’ve read through a couple of the examples that follow, you’ll catch on.

 

6 × 25 swim TS on :15R

 

This means to swim six lengths (each length is 25 yards or meters) of the pool with your training snorkel (TS), taking 15 seconds rest at each end of the pool. In general, the rest duration is a suggestion rather than a requirement. The idea is to allow yourself enough time to regroup your thinking and to recover enough physically that you can continue with success. If you need more rest, take it. If your skills and conditioning allow you to take less rest, that’s fine too.

 

1 × 100—alt 25 FB, 25 BB, 25 SGB, 25 SGSS

 

This means to do four lengths without stopping, moving from one drill to the next with each length.

 

6 × 25 on :15R—alt 25 FB, 25 BB

 

This means to swim six lengths of the pool, taking 15 seconds rest after each length. Alternate one length of front-balance drill and one length of back-balance drill.

 

4 × 50 SGNU on :15R as 25 rt, 25 lft

 

This means to do the SGNU (side-glide nose-up) drill for 50—two lengths of the pool with no rest at the far end—and then to rest for 15 seconds. Repeat three more times for a total of four 50s. On each 50, alternate doing the first length on your right side with doing the second length on your left side.

 

6 × :15 VK on :10R—odd: hands on your chest; even: hands out of the water

 

This notation asks for six 15-second periods of vertical kicking with different hand positions on odd and even repeats. There are 10-second rests between each 15-second VK period.

 

IHR or RPE

 

Immediate heart rate or rating of perceived exertion. When you see this, take your heart rate as quickly as possible after completing the activity. If you are using the Borg RPE scale instead, assess your level of exertion as you are completing the activity.

 

1 × 100 SGB-alt 25 good, 25 weak

 

Many skills involve doing something on one side, then repeating the action on the other side (e.g., side-glide balance, breathing, and the like). You will usually find that you are better at performing a skill on one side than on the other. On that side, you’ll be more relaxed and better able to get into a proper position quickly. You may also be able to hold that position longer and with less effort. This is your good side. The side on which you experience more problems is your weak side.