↑ and ↓
↑ = perform the described item on the way ‘up’ the pool. ↓ = perform the described item on the way back ‘down’ the pool. Example: “200 ↑6/3/6 ↓ freestyle” means swim for 200m, performing the 6/3/6 drill on the way up the pool and freestyle on the way back down during the 200m. This applies the same way to 25, 33 or 50m or yard pools. (+1 beep)
Rest Interval, take the number of beeps prescribed for rest. (+30s)
Rest Interval, take 30 seconds recovery before moving the next set or repetition. So, 4 x 100 + 30s means swim 100m four times with 30 seconds recovery between each 100m. Where no rest is prescribed, take a maximum of 15 seconds before setting off on the next swim. 3 x (4 x 100)
3 sets of 4 times 100 meter intervals, where all four intervals in each of the three sets are identical, except where numbers are used prescribing alternatives for each rep. 50 (12 ½ scull # 1 + 12 ½ doggy paddle + 12 ½ water polo + 12 ½ freestyle)
50 meters total broken down into 12.5m/yards of each as specified) 50, 100, 200, 400
The distance in meters/yards to swim if not specified otherwise this is freestyle without any aids (fins/paddles/pull buoy) 80% effort
swim at a pace that makes you feel like you’re working at 80% of your maximum, or the equivalent 8/10 perceived exertion. 8 x 50 freestyle odds easy evens sprint
odd numbered repetitions sprint e.g. reps 1,3,5,7 and even numbered repetitions swim easy 100 as: 50 sprint + 50 easy
100 m/yards total, sprint the first 50, easy freestyle the second 50. 200 fins ↑ 6/1/6 ↓ freestyle B5s
200m/yards with fins swimming 6/1/6 up the lap and freestyle back down for the whole 200, keeping the fins on. B3s
breathe every 3 strokes (counting both arms). Other versions are B5s and B7s B3/5/7/3…
performing a continuous cycle of 3 strokes – breathe, 5 strokes – breathe, 7 strokes – breathe, and back to 3 strokes – breathe etc repeating until you have completed the prescribed distance. Breathe L
only breathe on your left side, i.e either every 2 strokes or every 4. Breathe R
only breathe on your right side, i.e either every 2 strokes or every 4.
40-50% of maximum, usually for active recovery Choice
you choose which stroke to swim, usually in cool downs so go steady! CSS
‘Critical Swim Speed’ – a close approximation to your lactate threshold swimming speed. Use the CSS Test Session to determine this. CSS +4s/100
Critical Swim Speed plus 4 seconds per 100 (or other variations between -10 to +10). For example if your CSS pace is 1:40/100, you are being instructed to swim at 1:44/100 – set your Tempo Trainer Pro to beep every 26 seconds to help you pace out each 25. Stay with the beep unless told otherwise such as a Red Mist (RM) Cycle. Fins
Use a pair of fins (flippers). Always use fins for kick on side, 6/1/6, 6/3/6, 6/5/6, broken arrow, unco, popv and single arm, unless stated otherwise. Freestyle
freestyle full stroke without any toys Moderate
70% of maximum speed On 25/50/100
Set the tempo trainer to beep every 25/50/100 yards/meters. PFQ
Pretty Flippin’ Quick. The best speed you can maintain good form at for the given distance. Think “nearly sprinting.” Pull
Use a pull buoy between your legs (as high as it will go). Keep your legs straight, point your toes and don’t kick. Always use a pull buoy for sculling and doggy paddle unless otherwise stated. RM Cycle 5
Red Mist Cycle 5. Swim at your CSS pace and be ahead of the beeper by 5 seconds for every 50m you swim once you finally touch the wall. I.e. if your CSS is 1:40/100, RM Cycle 5 would be 1:40/2 = 0:50 + 0:05 = 0:55. So for every 50 you cover, you have to be swimming faster than 55 seconds to be assured of any rest for that interval, before setting off on the next beep. If you set it for 25 to help with pacing then divide the 0:55 by 2. Sprint
100% i.e. maximum speed TT
Time Trial – a timed swim over a set distance. This is a race against the clock.
Common Swimming Drills in 3V Racing Training Plans
Popeye breathing: https://www.youtube.com/watch?v=9B4sk2wqFb4 This is a drill where you focus on only rotating your head enough to get one eye and half of your mouth out of the water which makes you look like Popeye
Torpedo Kick and Swim Back: https://www.youtube.com/watch?v=oc9dVeTJfVA push off the wall and kick as hard/far as you can on one breath, swim back. Concentrate on big toes tapping each other. Mark where you end and attempt to beat it.
Sea Anchors: This is when your toes point straight down creating drag. This position during drills enhances your ability to sense and feel proper foot position when kicking.
6/3/6 Kick Drill
This swimming drill, called the 6/3/6, is an extended version of the 6/1/6 drill. This drill involves six kicks with one arm extended, three freestyle strokes, then six kicks on the other side.
Bubble… Bubble… Breath
Learning to breathe correctly while swimming is extremely important for swimmers of any level. Have you ever talked into the water as a breathing technique?
The Broken Arrow Swim Drill is a great advanced drill for swimmers who may have tightness in their upper back, neck, and shoulders. This drill can help to keep these muscles from being troublesome.
Learning to Doggy Paddle is important for any beginner swimmer. But, what you may not know is that the Doggy Paddle drill can help swimmers of any level. This Doggy Paddle swimming drill goes hand-in-hand with the Sculling drill to help you improve your catch and
Scull Drill #1
The Sculling swim drill is one of the more elusive freestyle-swimming techniques to master. Otherwise known as the “catch and pull-through,” it is an important skill for swimmers of any level to master.
The Sink Down Drill is a great way to learn how to sink down in a swimming pool. This simple drill aids in buoyancy awareness and overall comfort in the water.
Interpretation and Definitions
The words of which the initial letter is capitalized have meanings defined under the following conditions. The following definitions shall have the same meaning regardless of whether they appear in singular or in plural.
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Application means the software program provided by the Company downloaded by You on any electronic device, named Triple Victor Sports Race Team
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Collecting and Using Your Personal Data
Types of Data Collected
While using Our Service, We may ask You to provide Us with certain personally identifiable information that can be used to contact or identify You. Personally identifiable information may include, but is not limited to:
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Usage Data is collected automatically when using the Service.
Usage Data may include information such as Your Device’s Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Service that You visit, the time and date of Your visit, the time spent on those pages, unique device identifiers and other diagnostic data.
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Information from Third-Party Social Media Services
The Company allows You to create an account and log in to use the Service through the following Third-party Social Media Services:
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The Company will also retain Usage Data for internal analysis purposes. Usage Data is generally retained for a shorter period of time, except when this data is used to strengthen the security or to improve the functionality of Our Service, or We are legally obligated to retain this data for longer time periods.
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Other legal requirements
The Company may disclose Your Personal Data in the good faith belief that such action is necessary to:
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The security of Your Personal Data is important to Us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While We strive to use commercially acceptable means to protect Your Personal Data, We cannot guarantee its absolute security.
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