# Delta Retreads Master's Swim Club

## Fun, Fitness and Participation

### Workouts Decoded

How to Understand Coach Kerries Workouts

Here are some clues to the workouts prepared by our fabulous coach. If you want to see what they look like in action, have a peak at the summer 2008 workout samples.

Important Numbers:

• 1 length (from one end of the pool to the other) is 25 metres.
• Workouts are based on and written in distances (ie 50 free means 50 metres or 2 lengths of freestyle)
• The multiplier:  the number of times you will repeat something (ie 4 x 50 free with :15 rest means you will swim 2 lengths of freestyle 4 times with 15 seconds rest between each 50)

About rest intervals: You might be used to swimming continuously without taking a break.  Coach Kerrie designs each workout to include strength training, stroke work, and cardio.  Rest intervals are an important part of each workout.  To get the most efficient workout, take the prescribed rest breaks.

Important Abbreviations:

• RI = rest interval (the amount of time between sets)
• SL = streamline (kicking position with arms about the head and hands together)
• FT = finger tip (freestyle drill where fingers walk along waters surface)
• d.dives = dolphin dives
• If youre not sure what something means, Coach Kerrie is happy to explain.

Workout Favorites:

4 x 50 kick in a square =          50 kick on front

50 kick on R side

50 kick on L side

50 kick on back

5 x 100 the usual way =           100 fast

75 fast + 25 easy

50 fast + 50 easy

25 fast + 75 easy

100 easy

1-2-3-4

4-3-2-1   on :30                          Swim one length on a 30 second interval (see below).  Then two lengths on 60 seconds; three lengths on 90 seconds; and four lengths on two minutes.  Repeat it in reverse.  Sometimes called a pyramid.

100 get wet                              Get in the water and do 4 lengths of anything you want to get

ready for practice and the rest of the workout

How to swim on an interval:

If the workout says 4 x 100 free on 2:00 then 2:00 (2 minutes) is the interval, this means that you have 2 minutes to swim 4 lengths of the pool and rest before you start again.  If you swim the 100 metres in 1:50, then you have 10 seconds rest before starting the next one.  The intervals are always written for each lane/ability level.

IMPORTANT NOTE:

We all have good days and bad days  sometimes we swim better than other times  this is life and is normal.  Do not fret about this!  If you feel one of your lane mates touching your toes  they arent getting fresh-- they just might be having a SUPER day  so please stop at the wall for a moment and let them pass you, give them 5 seconds, and continue on.

This is not the Olympic Training Center  RELAX, HAVE FUN, DONT STRESS  all will come in time!

Yours swimmingly,

Coach Kerrie