Training Plan Terminology and Drill Guide
WU = Warm up
Main = Main section of the session
WD = Warm down
FC = Front Crawl
BK = Back Stroke
BR = Breast Stroke
Fly = Butterfly
CH = Choice stroke
Kick = Front Crawl Kick with a kick board/float held in the hands out in front
Pull = Pull only using a pull buoy between legs
Single arm pull = Pull with one arm with none working arm extended out in front (can be completed with fins to improve body position whilst learning the drill)
Fists = swimming front crawl stroke with fists closed loosely to encourage the use of forearm to propel the swimmer forward.
Build/Descending = build pace throughout the distance e.g. 200 build = 50 - easy, 50 - medium, 50 - medium hard, 50 - hard
Negs/Negative Split = Complete first second half of distance faster than first e.g. 100 m Negative split (swim second 50 m at a faster pace than first)
EZ = easy pace
Doggy Paddle = Click here
Front scull/scull 1 = Click here
Torpedo Kick = Click here
Shoulder Touch = Click here
Zipper = Click here
Popov = Click here
6.1.6, 6.3.6 etc = Click here
Corpse Kick = kicking on front with arms by side (wearing fins). Take six kicks on front, then six rotated on left side, back to your front for six, then six rotated to your right side.
FTD = Finger Tip Drag - When the arm starts to recover over the water leave your fingers in contact with the surface and lightly drag them through the water.
Turn on T = Turn at the T shape at the end of the black line on the bottom of the pool (don’t touch the walls)
PFQ = Pretty Flipping Quick
Sighting = Click here
+10, 15, 20, etc = Amount of rest between repeats e.g. 4x50 +10 complete 4 x 50 metre reps taking 10 seconds rest between each rep
1 beep recovery = If you are using a tempo trainer this is equal to your 25m time, for example if you have a CSS of 2 mins you would take 30 seconds rest (120 seconds divided by 4), this can be set through mode A on your tempo trainer giving you the ability to set it more accurately down to 0.1 of a second, take a look here how to set up your tempo trainer. If you don't have access to one use increments of 20-30seconds for each beep referenced.
FTP = Functional Threshold Power - Click here to see how to test this
Single Leg Drill = Unclip one foot from pedal (if out on the road or not using clipless pedals do not remove foot from pedal, instead focus on one leg over the other) and complete the required amount of reps trying to be as smooth as possible.
FTHR = Functional Threshold Heart rate - Click here to see how to test this
Strides = Try to select an area that is slightly down hill and increase your speed to run at just above your 5K pace or 8/10 effort for 20 seconds (try to make sure your cadence is no more than 96 strides per minute*)
Low skips = Click here
High Knee Walking = Click here
High Knee with Calf Raise = Click here
Strides per minute - count each time either left or right leg contacts the ground for 1 min to find out what this is
Thanks you for working with The Triathlon Coaching Company! We love to hear feedback about our plans if you have any please let us know at firstname.lastname@example.org
Chris + Roy
All our coaches are fully qualified British/Welsh Triathlon Coaches and insured by Insure for Sport