Swimming Terminology
Top End Speed: This refers to the highest speed a swimmer can achieve. It's typically the speed at which a swimmer can swim when they are at their absolute maximum effort and efficiency. For most swimmers, this top end speed is only sustainable for short distances.
Front End Speed: This refers to the speed a swimmer can maintain at the beginning of a race or set. It's often a balance between going out strong and conserving energy for the latter parts of the race. It's especially important in longer races where the swimmer can't maintain their top end speed for the entire race.
Back End Speed: This refers to the speed a swimmer can maintain at the end of a race or set. Back end speed is often a measure of a swimmer's endurance and pacing abilities. It's crucial for finishing a race strong and can often be the difference in close races. A swimmer with good back end speed can maintain or increase their speed in the later stages of a race, even after expending energy in the earlier stages.
Distance: The total distance you'll be swimming in a workout or in individual sets.
Intensity: How hard you'll be swimming. This can be determined by your speed, heart rate, or perceived effort and is often described in terms of zones.
Stroke: The type of stroke you'll be using (freestyle, breaststroke, butterfly, or backstroke).
Drills: Specific exercises designed to improve technique, such as catch-up drill or sculling.
Equipment: Any equipment you might use, such as pull buoys, paddles, fins, or kickboards.
Rest Periods: The amount of rest you take between sets or intervals.
Energy System: The energy system you're targeting (aerobic, anaerobic lactic, or anaerobic alactic).
Workout Type: The focus of the workout (endurance, speed, technique, recovery, etc.).
Breathing Pattern: How often you breathe, such as every 3 strokes or every 5 strokes.
Sets: A group of repetitions. For example, 5x100m means you swim 100 meters five times.
Repetitions: The number of times you perform a certain distance or drill.
Pace: The speed at which you swim. This can be based on your race pace, a percentage of your maximum speed, or your perceived effort.
Turns: The type of turn you use at the wall (flip turn or touch-and-go).
Warm-up and Cool-down: The exercises you do before and after the main workout to prepare your body for exercise and to help it recover afterward.
Progression: How the workout fits into your overall training plan. This could include increasing the distance or intensity of your workouts over time, or focusing on different aspects of your swimming in different phases of your training.
The energy system zones in swimming (or any form of exercise) refer to the source of energy your body uses during the activity. There are three main energy systems, and the one your body primarily relies on depends on the intensity and duration of the exercise.
Aerobic System (Low Intensity, Long Duration): This system uses oxygen to convert carbohydrates, fats, and sometimes proteins into energy. It is the most efficient energy system and can be used for long periods of time, but it's also the slowest to produce energy. In swimming, the aerobic system is the primary energy source for longer, lower-intensity workouts. It is often associated with Zone 2 and Zone 3 workouts.
Anaerobic Lactic (Moderate-High Intensity, Short Duration): This system, also known as the glycolytic system, does not use oxygen and instead breaks down stored carbohydrates (glycogen) to produce energy. This system is faster at producing energy than the aerobic system, but it also produces lactate, which can lead to muscle fatigue. The anaerobic lactic system is typically used for moderate to high-intensity workouts that last a few minutes. It is often associated with Zone 4 workouts.
Anaerobic Alactic (High Intensity, Very Short Duration): This system, also known as the ATP-PCr system, provides energy for very short, maximum-intensity efforts (around 10-15 seconds). It uses stored ATP (adenosine triphosphate) and PCr (phosphocreatine) in the muscles. This system does not produce lactate, but the stores of ATP and PCr in the muscles are limited and can deplete quickly. It's often associated with Zone 5 workouts.
It's important to note that while one energy system might be the primary source of energy during a particular workout, all three systems are always active to some degree. Different types of training can help optimize each energy system, which is why most training plans include a variety of workout intensities and durations.
The different swimming zones or paces are generally categorized based on your perceived effort, heart rate, or sometimes even based on your speed compared to your personal best times. Each zone represents a different intensity level and has different effects on your body. Here are the commonly used zones:
Zone 1-2 (Recovery or Warm-up/Cool-down): This is the lowest intensity zone and is often used for warm-ups, cool-downs, and recovery swims. It's a comfortable pace where you can hold a conversation without getting out of breath.
Zone 3-4 (Aerobic Endurance): This zone is slightly more intense than Zone 1 but still comfortable. It's often used for longer workouts to build aerobic endurance. In this zone, you should be able to speak in short sentences, but not comfortably hold a conversation.
Zone 5-6 (Tempo): This zone is moderately hard and is often used for tempo workouts, where you're working at a "sustainable hard" effort. This is faster than your normal endurance pace, but not as fast as race pace. It's uncomfortable, and you should only be able to say a few words at a time.
Zone 7-8 (Threshold): This zone is hard and is often used for threshold or interval workouts. It's slightly slower than race pace, and you should be breathing hard and only able to say a word or two at a time.
Zone 9-10 (Max Effort or Anaerobic): This is the highest intensity zone and is often used for short, high-intensity intervals. It's faster than race pace and you should be at or near maximum effort. You wouldn't be able to speak in this zone.
*Remember, these zones are relative to your personal fitness and abilities. What might be a Zone 2 effort for an elite swimmer could be a Zone 4 or 5 effort for a beginner. It's important to listen to your body and adjust your effort based on how you feel. This will help you train effectively and avoid overtraining or injury.
