[x]kicks, [x]strokes = can apply to any stroke or any number variations, where you kick a specified number of kicks and
then take a specified number of strokes.
2d/1u = 2 down/1 up. This only applies to breaststroke or butterfly. You would take two full strokes with your head in the
water (not breathing) and then one stroke for breath. This can sometimes be 3d/1u or 4d/1u depending on the set.
33/66 = A 33 is a length and a half in a yards pool. Technically a 37.5 is a length and a half but for reasons which i will
not go into, consider a 33 a length and a half and a 66 two lengths and a half.
[x]-kick = drill where one full stroke is taken, followed by [x] amount of flutter or dolphin kicks with hands out front at
surface of the water
AFAP = as far as possible - usually applies to underwater starts
AMAP = as much as possible - usually applies to doing a certain amount of yardage in a limited time frame
Aussie Turns = reverse swimming – swim down left side of pool instead of right
Base = your base free time for a 100 free – whatever you can do 10 x 100 on and hold. That is your base time
Bell Run = This is a running drill that can be done with 2-4 people per lane. If 2 people, one person grabs the 25 pound
bell and runs down to the other end of the pool and then turns around and runs back. The other person starts sprinting
once the person with the bell reaches the 5 yard mark coming back. When they meet at midpool, the person with the bell
hands it off to the person who was swimming and now the new bell holder runs a 25 while the new swimmer sprints a 25.
They meet back at midpool and exchange again. This goes on until each person does a 200. The person who started
with the swim will be the one who returns the bell at the end by running it all the way back. If done with 3 people, the first
person runs the bell down and as they reach the 5 yard mark coming back, the next person sprints to meet them and then
exchanges the bell. The 1st bell holder sprints a 12.5 to the wall and then vertical kicks while swimmer #3 leaves the wall
to meet the bell holder on the way back. This goes on until each person completes a 200. If there are 4 people, it is
similar to 2 people except now you have two bells and you split the lane.
Benjamin = LCM only - ez to first lane line -> fast turn -> sprint back to wall -> fast turn -> ez to second lane line -> fast
turn -> ez back to wall -> etc......to 6th line and back.
Body Band = a piece of rubber tubing or elastic which is tied comfortably around the waist. When using the body band
one arm is tucked into the band but held straight against the body, you do not want the elbow bent.
BP = breathing pattern usually on freestyle (i.e BP7 = breathe every 7 strokes)
Buddha drill = with paddles on and ball underneath legs, do breaststroke stroke in sitting position to midpool - drop ball,
do 50 breaststroke focusing in height and drive - back at midpool put ball back under legs and get into sitting position - do
breaststroke stroke back to wall
Burden Bag = Using Drag Belt - 50 burden bag is 25 run/25 fly - 100 burden bag is 25 run/50 free/25 fly - 200 burden bag
is 200 of a stroke wearing drag belt.
Butter-est = A drill where you take one full stroke of breast followed by one full stroke of fly and continue to repeat this
cycle...the hands never pause and there is a continuous hip motion
Butter-ack = A drill where you leave the wall on your back taking 2-3 fly kicks on your back. When you pop up, you take
3 backstrokes strokes and then on your fourth you submerge yourself on your back and do 4 dolphin kicks under water.
Then when you popup, you rollover on your stomach and take two fly strokes with your left arm followed by two fly strokes
with your right arm - after the last fly stroke you go under water on your stomach and finish to the wall fly kicking
underwater on your stomach
CNF = Choice - NO Free
CU = catch-up freestyle, touch finger tips out in front, can also be done with passing a paddle between your hands out
front
Descend = Each rep gets successively faster on the same interval.
DKO/TKO/QKO = double/triple/quadruple kick out from the wall.
Double Arm Back (aka DA or DAB) = Instead of swimming back with 1 arm you use both arms simultaneously. The goal
is to have mirror images of each arm
DPO/TPO/QPO = applies only to breastroke - double pull out, triple pull out or quadruple pull out from the wall
DPS = Distance Per Stroke. This means that for every stroke you want to get as much distance out of it as possible
EVF = ear;y vertical forearm – focus on high forward catch
Fists = swim with closed fists
FKOB/S = Fly Kick on Back
Flag/midpool turn = Instead of doing a flip turn at the walls you do a turn at the flags or midpool
FnP = fins 'n paddles
FQ = Front Quadrant Swimming (keep arm weight out front)
FR / BR / BA / FLY = free / breast / ba / fly.
FrKOB/FlKOB = Free Kick on Back /Fly Kick on Back
FT = finger tip drill - drag finger tips on top of water on recovery, with finger tips close to body
GWR = go when ready - swimmer rests as long as they need to in order to refocus and rock
HU = head up freestyle swimming, keep head straight with good kick
IMO = IM order (fly, back, breast, free – can be by round, by set or by rep)
Indian Swim = person in back has to sprint to the front each 25 (or 50 if LCM) – leader has to set proper pace either via
kick or swim in order for the person in the back to be able to fully sprint to the front. Yeah, its not politically correct but
that’s what its been called forever so I apologize if you are offended.
Missouri Boat Ride = A rope is tied to the starting block and is uncoiled to the other end of the pool. Swimmer does a 25
sprint, flips, comes up on their back and grabs the rope and pulls themselves all the way back to the wall with rope held
high above the water.
NB = no breath.
NBB = applies only to kick sets - No Breast kick, no board allowed.
NBRZ = no breathing in the red zone (red zone is area from flags to wall and wall to flags)
NS (Neg. split) = That means that the second half of the rep is faster than the first half. If you NS a 200, the second 100
will be faster than the first.
PS = Pattern swim - large yardage bracket broken into repeating sections
PwP = pull with paddles
RA/LA = right arm or laft arm only swimming or any combination (i.e. 3R, 3L would mean take 3 strokes with RA then 3
strokes with LA)
R-IM = reverse IM – swim in reverse IM order – fr/br/ba/fly
RZ = red zone – area between flags and wall
S/K/P = swim / kick / pull.
Strokedown/strokeup = start at your base stroke per length and count down by one stroke per 25. If you're base stroke
count for 25 is 16 and you did a 300 strokedown, you would take 16 strokes your first lap, 15 your second lap and so on
until on the last lap you could only take 4 strokes. The opposite applies to strokeup. Start at 4 and count up. This
produces lots of fun, happy kick.
Submarines = with fins on and board, submerge and go as far underwater as possible
Subs = 8 dolphin kicks off wall uh20 on back - when you emerge, you fly kick on back to the top of the red zone with your arms at your side - once you enter the red zone you take 3/4 massive backstroke strokes, flip and resume - do this for a 100
Superfly = off of each wall you take 3 fly strokes
Swampland = run 25 meters/yards holding kickboard above head - sprint back to wall kicking
uH20 turns = at the start of the red zone descend as deep as possible towards the wall then flip below the water.
uH20 = underwater.
VFK/VDK = vertical dolphin kick/vertical flutter kick – arms are crossed at the chest.!