Descend means to descend group of swims from fast to slow. Not the same as build. Descend 1-3 100’s means that # 1 is moderate, #2 is fast and #3 is faster; 6 * 100 Descend by 2’s means that #1-2 are moderate, #3-4 are fast and #5-6 faster

Build to make the single swim faster as you go along. Similar to riding a bike downhill…you get faster and faster and faster.

Negative Split means the second half of the swim is faster than the first half. That is Fast and Faster. This can be done at practice and many good distance swimmers swim many of their races this way.

Even Split To make both halves of your race equal or swim the same, (minus the difference for the start.)

Pace Speed per 50 of any of your races. The average speed and steady splitting of each 50. In a good distance race the 50s are ALL very close to each other timewise.

Backhalfers Those swimmers that swim the back half of their races very well….and are able to negative split or descend the last couple of 50s or 100s in their races.

Lap Counters are placards that have numbers on them that someone puts into the water to help you keep count of your laps. These are mostly counted upward and by odd numbers. Internationally they count downward.

Lap Counters for pacing The system we will use is that the lap counter will help you determine if you are on pace. If the counter is on the far side of the lane from where the coach is standing you are slower than pace, if it is in the middle you are on pace and if it is on the side nearest the coach it is faster than the paces you wanted to go but if it feels good you should stay with it. If the person counting moves the counter side to side it means that you are circle swimming inside your lane which will add time to your swim. (Near coach means you are pleasing him, away from coach means bad…middle means just right)

Send Off/ Interval The length of time between swims in a set. Not how fast you swim each swim but how long you have from the start of one swim in a set and the start of the next swim in the same set.

6 Beat Kick A six beat tempo is 6 kicks per freestyle arm cycle. The big kick that sprinters use and that distance swimmers use to break away from other swimmers or to bring home the last part of the race with legs and not just the arms. Big Kicks Win Races.

Aerobic With Air; exercise at levels that burn little oxygen. Generally around 70-75% efforts. You should be pink on the back and be able to talk after each swim. Heart Rates should be between 70-75% of maximum and that is generally around 22-24 for 10 seconds. This is also close to the warm down speed after races. Endurance training- no lactic acid build up, in fact it helps remove lactic acid…. Active rest.

Anaerobic Without Air; exercise that is more demanding and burns a lot of oxygen to feed the muscles, efforts should be between 85-100%. You should be out of breath after each swim and backs should be dark red or blue to purple. Heart Rates should be above 85% maximum level, around 30 or greater for 10 seconds. Trains the middle part of your races. Creates lactic acid in your muscles.

Anaerobic Threshold This is the level of effort that will improve your endurance the greatest amount and help your races, in all spots, at the same time. The threshold or border between aerobic training and anaerobic training, the speed you maintain to create lactic acid at the same levels that your body can remove lactic acid. 85% of your 200’s or that best average of a 30 minute continuous swim or the average of 6 * 300’s on 4:30 all out. Heart rate should be in the 28-32 range.

Bell/ Gun Lap The final lap in a distance race signified by the starter ringing a bell or firing a gun just before your next to last turn. Helps the swimmer know the race is almost over. Don’t wait until this lap to sprint - get ahead earlier.