478 Swim Terms and Etiquette

#478 Decoding Swim Workout Lingo and Pool Etiquette

Welcome

Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. 

It’s our Valentine’s weekend show and we know you love swimming! 

Show Sponsor: UCAN

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Announcements and News:

Breckebiener USAT Winter Triathlon National Championship

Gold Run Nordic Center Breckenridge, CO

Sunday, February 16, 2025

COURSE INFO

 

TRIATHLON SPRINT

RUN DISTANCE: 1.88mi / 3k

RUN ELEVATION: 170ft / 52m

BIKE DISTANCE: 3.1mi / 5k

BIKE ELEVATION: 338ft / 103m

SKI DISTANCE: 3.1mi / 5k

SKI EVEVATION: 277ft / 85m

 

TRIATHLON INTERMEDIATE

RUN DISTANCE: 3.76mi / 6k

RUN ELEVATION: 340ft / 104m

BIKE DISTANCE: 6.2mi / 10k

BIKE ELEVATION: 676ft / 206m

SKI DISTANCE: 6.2mi / 10k

SKI ELEVATION: 554ft / 170m

 

Group Ride Schedule - March 1st Garden of the Gods.

 

Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.

Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d

 

Upcoming Programming - Our February focus will be on swimming.

Feb. 22 - Open Water Skills

Mar. 1 - Run Intensity as HR, Pace, GAP and Power

Mar. 8 - Guest Interview

Mar. 15 - Run Drills to Become More Efficient and Powerful

 

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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Ask A Coach: Decoding Swim Workouts and Pool Etiquette

Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming. 

@1:30 (Send Off Time)

Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim. 

 

@ :30 Rest

The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall. 

 

1 x 100

If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100.

 

10 x 100

This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s. 

 

Bilateral Breathing

The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke. 

 

Build-Up Swim

Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100.

 

Cool-Down

Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”.

 

Descending Interval

A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40. 

 

Descending Set

A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40.  

 

DPS (Distance per Stroke)

The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance. 

 

Drill

An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards. 

 

IM (Individual Medley)

A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance. 

 

Long Course Meters

A pool that is 50 meters long.

 

Negative Split

A swim during which the second half is completed faster than the first half.

 

OW (Open Water)

Swimming that occurs outside of a pool, such as in a river, lake, or ocean.

 

Pace

Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it.

 

Pulling

A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets.

 

 

RIMO (Reverse IM Order)

A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance.  

 

Set

A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30.

 

Short Course Meters

A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times

 

Short Course Yards

A pool that is 25 yards long. This is the standard distance for most US pools.

 

Sprint

Swimming at top speed in any given stroke.

 

SDK (Streamline Dolphin Kick)

Dolphin kick performed in a streamlined position commonly performed after the start or a turn.

 

SKPS (Swim Kick Pull Swim)

Abbreviation for a set that includes swim, kick, pull, and swim in that order.

 

SWOLF (Swim Golf)

The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness.

 

Taper

Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery.

 

Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV)  

The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training.

 

VO2 Max Set

References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly.  

 

Warm-Up

A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration.

 

Lap swim etiquette for all swimmers

 

1. Choose a lane according to your skill level

Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you.

Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you,

Don’t overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you’re being passed often by others in your lane, kindly move to the slower lane once you’ve finished your lap at the end of the pool.

2. Pick an empty lane first

If there are multiple lanes available at your decided speed, choose an empty lane. It’s bad lap pool etiquette to crowd a swim lane when it isn’t necessary.

3. Enter from the ends of the lanes

Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers.

4. Ask before entering a lane with someone

If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won’t always stop their workout from talking to you—if they don’t, fully submerge yourself into the lane only after they’ve swum past you and have had the chance to notice your feet.

5. Check the lane sharing method and lap swim direction

Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you’re unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming.

Split lane swimming

Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side.

Circle swimming

Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane).

6. Give other swimmers space

When sharing a lane, it’s essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you’re halfway between the swimmer ahead of you and the swimmer behind you.

7. Don’t push off right before a swimmer turns

Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer.

8. Turn at the center

This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries.

9. Tap to pass

If you need to pass the swimmer in front of you, tap them on the foot to let them know. It’s proper pool etiquette for lap swimmers to pass on the inside of the swim lane.

If you feel someone tap on your foot, don’t stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you’re swimming counterclockwise and left side if you are going clockwise) and let them pass.

10. Never stop in the middle of the lane

Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles.

11. Rest in the corners

If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner.

12. Be very careful when wearing hand paddles

Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won’t feel good for either of you.

13. What strokes to avoid while lane swimming

Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you’re sharing a lane. If you choose to swim either of these styles, you’ll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers.

Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you’re a skilled swimmer and are confident you won’t veer into oncoming swimmers.

 

Get Gritty Tip:

Making Happiness a Burden

Let’s talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we’ve already had.

Think about it—how many times have you told yourself, “I’ll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here’s the kicker: even when we reach that milestone, we don’t stop. We just set a new one, and happiness gets pushed further away.

This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that’s always shifting, and no matter what you accomplish, you never feel like it’s enough.

Now, let’s flip it. The Gain is about measuring progress backward—looking at how far you’ve come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future.

So here’s your challenge: Think back to where you were a year ago in your endurance journey—whether that’s in triathlon, strength training, or even just in your mindset. What’s one thing you can do today that your past self would be amazed by? Maybe it’s a pace you used to struggle with that now feels easy. Maybe it’s the confidence to call yourself an athlete. Maybe it’s the fact that you showed up today.

Write it down. Sit with it. That’s The Gain—and that’s where sustainable happiness comes from.

Because if happiness is always waiting on the other side of achievement, you’ll never catch it. But if you recognize the Gain, you’ll realize it’s been with you all along.

TriDot Workouts of the Week: 

 

“Broken 200s”

 

Session Note

"Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort.

 

In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. 

 

Warmup

200 @ Z2
2 x 100 as 50 @ Z2/50 @ Z4 (20 sec)
4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec)

 

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Main Set

3 Rounds:
4 x 50 Desc 1-3 to Z5, hold 4 (30 sec)
2 x 100 @ Z4 (20 sec)
200 for time with or without paddles
100 @ Z1

 

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Cool Down

6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec)
2-4 x 50 as 25 Drill/25 Free with your choice of drill

Today’s Fun Segment: Quick Q&A

Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I’d throw in a fun “get-to-know-you” segment with a quick Q&A. So I’m going to ask you a couple of general and then a few personal questions! Don’t worry, I’ll share too 😉

• What are you listening to or reading at the moment? 

• What was your favorite song from 2024?

• What’s your go-to restaurant? 

• What does your morning routine look like?

• What do people misunderstand about you most?

• What’s an insult you’ve received and been proud of?

• What’s a funny story your family tells about you that you’d like to share?

• If you could give your 18-year-old self some advice, what would you say?

 

Closing:

Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

Stay tuned, train informed, and enjoy the endurance journey!

Train With Coach Rich:

Coach Rich Soares

[email protected]

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

 

Train with Coach April:

Coach April Spilde

[email protected]

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde