Training fundamentals

TRAINING ZONES

Easy Aerobic (AER)

Fully recover the body after the session with very low-intensity swimming or tasks to finish the workout

Light Aerobic AEL (ZONE 1)

Aerobic threshold

Heart rate between 70-50 below HRmax

Borg scale 3 - 4

60% - 65% of VO2max

Medium Aerobic AEM (ZONE 2)

Anaerobic threshold

Heart rate between 40-20 below HRmax

Borg scale 5-7

70% - 85% of VO2max

Intense Aerobic AEI (ZONE 3)

Training zone above the anaerobic threshold

Heart rate between 10 – 5 below HRmax

Borg scale 8- 9

Zone related to what is known as Critical Speed (CSS)

85% - 110% of VO2max

Work in this mixed aerobic zone (aerobic – anaerobic) can be done in two ways:

Aerobic Capacity: the ability to sustain VO2max intensity for as long as possible once values close to the maximum are reached

Aerobic Power: the power to reach VO2max in the shortest possible time

Anaerobic Lactic (ZONE 4)

Approximately 90% of maximum speed over the distance

Maximum or near-maximum heart rate

Borg scale 9 – 10

Keep good technique at these speeds

There are two ways to train this zone:

Lactate tolerance/capacity (LT/LC): improves the ability to tolerate high levels of metabolic acidosis. Buffer system. This zone includes training at race speed.

85% - 90% of maximum speed over the distance

Lactic power (LP): the zone where you develop the ability to generate and tolerate very high levels of lactate (lactic acid in the muscle)

95% - 100% of maximum speed over the distance

Anaerobic Alactic (ZONE 5)

100% of maximum speed over the distance

Maximum heart rate

Borg scale 10

Keep good technique at these speeds

Short-duration efforts, but at maximum speed and intensity, using energy in the form of ATP - PC (phosphocreatine) stored in the muscles. This zone trains the athlete's maximum speed

Alactic capacity (CALA): increase the ability to sustain an effort at maximum or near-maximum speed

Alactic power (PALA): increase the rate of energy production of the anaerobic alactic system and improve maximum speed

TRAINING ZONES CHART

Glossary -

(Swimming Terms)

AEL (light aerobic / Zone 1)

AEM (medium aerobic / Zone 2)

AEI (intensive aerobic / Zone 3)

Warm-Up

First part of the session to warm up gently and get activated

This block also includes specific technique exercises to improve and boost your swimming for the rest of the session

Main set

This is the main part of the session, where the repetitions or sets designed to meet the session goal are performed (for example, working different training zones such as AEL, AEM, AEI, speed, strength endurance in the water, etc.)

This part of the workout is where the greatest training load and intensity of the whole session are worked.

Cool-Down (recovery swim)

Easy swimming after the main part of the session. The goal is to clear excess lactic acid from the body, lower your heart rate and relax.

They are usually exercises in AEL (light aerobic) or AER (regeneration aerobic)

Drill (Technique Exercise)

At Best Swim we like to work on this type of exercise mainly in the warm-up part of the session (warm up), to improve your swimming and prepare you for your workout in the best possible way

Exercises designed to improve a specific area of a swimmer's technique and boost their swimming in the pool or in open water/triathlon.

On our website you have a multimedia section to guide and teach you through technique exercises that will completely improve your swimming

@ 1:30 (leaving every 1:30)

It means you have 1 minute and 30 seconds to complete the set swim distance, rest, and be ready to start the next task

/30 seconds rest

It means you have 30 seconds of rest before doing the next task

/ rest ratio 1-1 (1 work: 1 rest)

It means the work time is equal to the rest time

/ rest ratio 1-2 (1 work – 2 rest)

It means the rest time is twice the work time

/ rest ratio 1-3 (1 work – 3 rest)

It means the rest time is three times the work time

Short Course Pool, 25 Metres

A pool that is 25 metres long

Long Course Pool, 50m

A pool that is 50 metres long (Olympic pool)

Sprint (Swimming at maximum speed (100%) in any stroke)

PL (pull, usually with pull buoy + paddles)

FN (fins)

Scull (sculling)

RP (race pace)

O.W. (open water)

KK (kick)

Taper (peaking)

Training period or sessions designed to bring out a swimmer's peak performance before a competition

Taper sessions are characterised by keeping intensity high, with speeds close to or equal to race pace, but reducing volume to aid the athlete's recovery and preparation and avoid fatigue before a big event

At Best Swim we use sessions called endurance pace or race pace sessions as part of this specific training

Progressive Swim

Specific distances over which you gradually increase your speed. For a 50-metre progressive swim, you start at a low pace and gradually build until you reach maximum or near-maximum speed at the end of the 50m.

Example: 4x50m/15 (progressive 1-4) means the first 50m is the slowest and the last 50m is the fastest of all

Regressive swim

Specific distances over which you gradually reduce your speed. For a 50-metre regressive swim, you start at a high pace and gradually slow down, finishing the 50m slow and easy.

At Best Swim we like to put this type of exercise in the cool-down part of the sessions

- Example: 4x50m/15 (regressive 1-4) means the first 50m is the fastest and the last 50m is the slowest of all

VO2 Max

Refers to maximal oxygen uptake

VO2 Max is related to critical speed (CSS), within the zone known as AEI (intense aerobic or Zone 3)

DPS (distance per stroke)

At Best Swim we use minimum-stroke exercises (seeking swimming efficiency with long strokes and good technique). We also use exercises with the Tempo Trainer to work on this area of your swimming

We believe efficient swimming is based on good stroke length and the right stroke rate to keep swimming fast and efficiently

At Best Swim we work individually so that each swimmer finds the right balance between stroke length and stroke rate

SWOLF (swim golf)

The sum of the strokes taken and the swim time. It is found on practically every smartwatch on the market that helps you measure these parameters.

The “SWIM GOLF” game, which consists of adding strokes + time to get a number. Try to make the sum of the two lower each time.

Example: 4x50m /15 seconds rest (swim time of 30 seconds + 30 strokes = final score of 60)

This is the number you have to improve, either by reducing your time or by reducing your total stroke count, so the final sum is lower

If you manage to reduce one or both parameters (time and/or strokes) your swimming is more efficient and technically better

Test (in-water assessment)

At BEST SWIM we use different pool tests to set training zones and swim intensities:

100m freestyle test

To record your best time over 100m freestyle at 100% of your maximum speed

200m freestyle test

At Best Swim we use it to set your swim paces and training zones based on the time from this test for the beginner level

400m freestyle test

At Best Swim we use it to set your swim paces and training zones based on the time from this test for the intermediate and advanced levels

Specific pool performance tests

We do them to measure the swimmer's performance and see whether times are improving and the training is right for each swimmer

Borg Scale (effort from 1 to 10)

Subjective effort scale that measures perceived physical effort on a scale from 1 to 10 (1 means very light effort and 10 maximum effort)