Terminology In A Practice Set

[Admin Mediterra]

To save time and space, in every sport the coaches and athletes develop terminology and symbols to describe practice assignments. This is the lingo and code language that insiders develop to quickly pass along information.

In Total Immersion and in our training courses there are going to be terms, abbreviations and codes which have meaning to the experienced swimmer. We may even have some that are unique to this Dojo.

Let’s define the main ones so you can learn this language…

Here is an example of a main set:

• 3 rounds
• Use 3 focal points for Recovery, use one FP for each round
• 2 cycles of…
• 3x 50
• 2x 75
• 1x 150
• Emphasize left arm on 1. cycle, right arm on 2. cycle
• Passive rest 15 seconds between repeats
• Active rest with a drill, 30 seconds between rounds
• Hold consistent SPL N
• Effort level at RPE 3

Rounds are the number of times you will repeat the pattern of the practice set. We usually switch focal points when each round changes.

Every set has focal points (FP) which tell us where to direct attention and where to give instruction to the body. Either the practice plan has assigned these focal points to you, or you choose them for yourself.

Cycles are the number of times we repeat the pattern inside the set, but hold the same focal point (we change it on each round). Cycles are useful if we want to use the same focal point, but need to go through the pattern once to pay attention to one side of the body, and then go through the pattern again to pay attention to the other side of the body.

Rest intervals are either passive rest or active rest, and have some way of measuring their duration. It could be a number of seconds or a number of drill repeats, or a number of nasal breaths.

There may be an assignment for holding a certain SPL or Tempo (or combination of the two). ‘N’ refers to the number of strokes per length chosen by you or your instructor as the appropriate challenge for this set.

There may be an assigned effort level (RPE) which is your guide for how physically hard you should work in this set. You use this to keep yourself in the appropriate metabolic zone for the purpose of this set.

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