Workout Format

In order to fit each workout onto a single, easy-to-photocopy page, we use shorthand notation for most of the workout instructions. Each workout-level chapter includes detailed instructions on how to read the workout notation. As you move from level to level, new and sometimes more complex notation is added.

Because most workout pools in the United States are short-course pools (25 yards or 25 meters long), all workouts are written for short-course pools and can be used in 20-yard pools. With some commonsense adaptations, they can also be used in 50-meter pools.

Before starting a workout, read through the entire workout, as well as the notes, in order to make sure you understand what the instructions call for—you don’t want to be chest-deep in the water and need to look up a drill description or a workout notation in the book. Begin each workout with the warm-up and move immediately from one activity to the next. Take no more than 15 to 20 seconds after completing one line of the workout to begin the next line. Skipping any portion of the practice can greatly alter the training effect of the entire workout.

On page 223, you will find a legend showing the abbreviation and full name of each drill used in the book, as well as the page where the drill description appears. You’ll also find each of the focus points summarized beginning on page 220. You may want to put photocopies of these in water-tight sandwich bags to keep at the poolside for easy reference.