Z1 - very easy - Recovery
Z2 - easy - Aerobic
Z3 - middle - Tempo
Z4 - hard - SubThreshold
Z5A - very hard - SuperThreshold
Z5B - very hard - Aerobic Capacity
Z5C - Anaerobic Capacity
IM - Interval method
SE - Steady effort
Rep. - Repetition
FL - Fartlek
Warm Up - float in / run in / bike in
Cool Down - Float out / Run out / bike out
R/Rest - Break
# / No. - Number
Drills - technique drills to improve your technique
Acceleration - each interval is equally fast, steady acceleration from slow to max. (or as specified)
Sprint - accelerate with maximum possible acceleration (explosive Power) up to top-end speed (or the specified value)
(For biking this means jump out of the saddle and accelerate against resistance in a big gear)
Free or FS - Crawl/Freestyle is the indicated stroke if nothing is mentioned
Back - Backstroke
Breast - Breaststroke
Fly - Butterfly, if you can't do Butterfly do Freestyle single arm drill 2 right / 2 left arm
IM - Individual Medley (use all four strokes: butterfly, backstroke, breaststroke and freestyle, in that order), if you can't swim butterfly swim catch up drill,
Off (Stroke) - any other stroke then freestyle
Descending - each consecutive swim is faster than the one before; the times descend, Example # 1. 1:50min, # 2. 1:45min, # 3. 1:40min, #. 4. 1:35min,
Negative Split - second half of a swim is faster than the first half; the time (split) for the second half is “negative” compared to the first half. e.g., 4 x200 1st 100 easy - 2nd 100 fast
Breathing - Hypoxia, swim more strokes without breathing, if you breathe regularly each two strokes, breathe now every three strokes
Kick - holding a kick board/Pull Buoy in front and kicking with your legs, if this is really hard for you use fins, otherwise assume none
Pull / Pb - Front crawl with a Pull buoy between thighs
Pads / Fp (FP) - Finger paddles (if you are an excellent swimmer use paddles)
start/exit time is the swimming time + the pause time.
An example, you should swim:
4 x 100 (No. 1 easy, and then each faster), the starting/exit time remains the same; P 20 sec.
then this means that the finish time of
No. 1 is:
1:30 min swim time + 20 sec rest time (start/exit time = 1:50min).
No. 2 (you swim faster).
1:27 min swim time and you start with the same start/exit time, so again after 1:50 min and thus have a break of 23 sec.
Thus the break becomes larger, with higher swimming speed.