Terminology

Terms and Abbreviations

Active Rest: A set where you swim easily during the rest period, typically an easy 50 or 100. An example is a set of 4x(100 + 50 active rest). This set is essentially a 600 straight swim, broken as 100 hard, 50 easy, 100 hard, 50 easy, etc.
Build: To build a set is to change effort during the set. There are two types of build: build up and build down. Build up is when the swimmer starts off slow and ends fast, and build down is when the swimmer starts off fast and ends slow. A build can either be done by distance (example: 8x25 build up per 25, so each 25 is faster), or it can be done within a set (8x25 build up within 25, so each 25 starts off slow and ends fast).
Color Code: The color code is a system to set a pace for the set; they correspond directly to heart rate ranges. There are five colors used: white means an easy swim, pink means an increased effort from white, red means a strong effort, and blue means an all-out effort, and finally black which is an effort to complete failure. These colors can be considered to be the goal color of the swimmers face after the swim.
Descend: To descend a set means to swim each part of the set faster than the previous part. An example is 5x100 descend. This means that the first 100 should be the slowest, the second should be faster than the first, up to the last one which should be the fastest.
DPS: Distance Per Sroke. When swimming DPS, the swimmer should count the number of strokes (the stroke count) for each 25 or 50, and try to maintain a low stroke count and stay consistent over the entire set.
Hypox: Term for a controlled breathing pattern, telling the swimmer how many strokes to take between breaths. An example is hypox(5), meaning that the swimmer should take 5 strokes between each breath.
IMO: Individual medley order (butterfly, then backstroke, then breastroke, then freestyle)
Negative Split: Negative split means that the latter portion of a given distance is faster than the early portion of the distance. An example would be 3x200 negative split by 100. This would mean that for each 200, the second 100 should be faster than the first 100.
RIMO: Reverse IM order
SKP: Swim Kick Pull. This designates that the given set is a swim/kick/pull set. An example would be 300 SKP, meaning that the swimmer should swim a 300, kick a 300, and pull a 300.
Speed Play: For the given distance, one third to one half of the distance is done fast, while the rest is done easy. Typically, the break up of when to swim fast and when to swim slow is up to the swimmer.

Drills

Name	Purpose	Description
Catch-up	stroke reach and roll for freestyle and backstroke	one arm remains extended in front of you while the other one completes a stroke cycle and touches the resting arm before the next arm begins its stroke cycle
Dome	relaxation of the kick in freestyle	small and large dome refer to the size of the swell in the water caused by a tight kick, armspeed (turnover) is to be kept slow and controlled
Finger drag	freestyle, high elbows and roll	swim normally except during the recovery your fingers should drag in the water and stay close to the torso at all times
One-arm	all strokes (not breastroke), correct arm movement	freestyle: one arm extended in front and stroke with the other arm thinking about rolling the body and keeping high elbows backstroke: one arm at your side and stroke with the other thinking about rolling the body and keeping the hand near the torso underwater butterfly: one arm at your side and stroke with the other thinking about keeping your arm straight and getting your hips to the surface with each cycle
One-up, One-down	breastroke, body positioning after breastroke pull-out	take one full stroke and then, underwater, do a breastroke pull-out focussing on getting your body to the optimal position to take a full stroke at the end of the pull-out
Polo	freestyle, controlled and smooth stroke cycle	with a hard kick, swim freestyle with your head out of the water thinking about keeping your head still and not splashing when your hand enters the water.
Popov	freestyle, high elbows, reach, roll	with each stroke, over exaggerate the roll and pause with one hand extended and the other touching your ear
Sculling	all strokes, propulsion phases of the strokes	1. arms out in front of you, make a figure-8 motion such to propel yourself forward (like freestyle/fly catch) 2. arms under your shoulders, make a wiper-action like the breastroke in-sweep 3. arms at your sides, make a figure-8 motion to propel yourself forward (like freestyle finish)
Shooter	all strokes, streamline off the turn	usually done with fins. push off the wall in a tight streamline and kick as far as you can underwater.
Super-Slow	all strokes, exaggerate the glide (reach) phase of the strokes	the stoke cycle is performed extremely slowly while concentrating on relaxation, balance and reach (extension in breast and fly)
Sweet Spot	freestyle/backstroke, body positioning	start with your hands at your sides and on your back. kick and pretend to lean on the upper part of your back so that your naval is at the surface. when you feel balanced, roll to your side in a controlled manner, and lean on your shoulder until you feel balanced. now extend the arm that is in the water while remaining on your side and finish the length by kick in this position.
Two kicks, One pull	breastroke, glide and body positioning	take one stoke with your arms and then hold your arms in a tight streamline while finish two breastroke kicks.