swim:
- RI = Rest Interval
- Descend = faster with each set
- Spear/Kick Left or Right = positioned on side arm extended-no stroking
- UNCO = short for uncoordinated use one arm swimming while other arm at side of body
- Dead Man Float = like we did when kids face down hold body in a line as long as can before sinking legs or needing air
- Sink Downs = allowing body to go limp in the water while forcing air out of lungs
- F/S = free style
- Cruise = comfortably hard
- Fins/Flippers = long rubbery foot covers for kick drills
- Paddles = hand covers for practicing pull sets in
- Pull = where the hand moves the water behind in the stroke
- m = meters
- y = yards
- Continuous = no stopping during the stated interval
- 6/5/6 = is a kick 6 times normal swim 5 times kick 6 times set
- Torpedo Launch = Arms overhead right by ears. Hand over hand. Bend as in squat then jump vertical not for height so much but strength.
- Torpedo in Water = off wall same as on land. Kick only-no stroking. Stop when you need air. Swim F/S back to wall.
run:
- RI = Rest Interval
- Negative Splits = faster with each lap, repeat or interval
- Progression Run = faster pace at certain junctures of the run
- EZ = feels good, conversational slower than marathon pace
- Base Pace/Maintenance = your natural running pace
- Marathon aka Mary = your desired marathon pace
- 1/2 Mary = desired 1/2 marathon pace
- 10K pace = the pace at which you could run a 10K in
- 5K = same as above for 5k
- 1M = same as above for the mile
- SubMile = what you would run for say a 1200m or 3 times around the “oval”
- 400 = ”quarter” of a mile that is...one lap of the track
- 200 = half a single lap of the track
- 100m = the straight side of the track on one side of the oval
bike:
- RPM = refers to cadence or revolutions per minute the full cycle of one pedal stroke usually followed by a desired number eg: RPM90
- Climb = uphill
- Decent = downhill
general:
- HR = heartrate
- Zone 1 = light exercise, initial movement
- Zone 2 = aerobic endurance long steady state efforts
- Zone 3 = moderate training zone
- Upper Zone 3 = hard effort
- Zone 4 = threshold workout aka red-lining the effort you can sustain for an hour or so
- Zone 5 = very hard effort can last only several minutes for VERY conditioned athletes
- Zone 5+ = upper limits that only seconds to minute or so closing in on MAXIMUM HR
strength:
- Stab Ball = stability ball
- Dynex Disc = blue round two sided inflated “disc”
- Airex Pad = blue 3'' thick square pad
- Anchor = the machine/device anchor point
- Med Ball = medicine ball
