Swimming session glossary.

Regular freestyle, also known as front crawl.

Backstroke swimming.

Breaststroke swimming.

Butterfly stroke or butterfly kick, depending on the instruction.

Swim butterfly, backstroke, breaststroke and freestyle in that order, split evenly across the distance.

Choose whichever stroke or combination of strokes is most appropriate for you.

Swim with a pull buoy between your thighs and hand paddles on.

Wear short swim fins for the listed repetitions or block.

Hand paddles increase the surface area of your hands and add resistance during the pull.

Swim using a pull buoy, with minimal or no kicking unless otherwise stated.

A band worn around the ankles to prevent kicking and increase the demand on body position and the upper body. A pull buoy can be placed at the ankles as an alternative when no band is available.

Complete the kick repetition in a streamlined or side position without holding a kickboard.

Kick only. The body position, stroke or equipment will be specified where required.

Freestyle using one arm at a time. Unless otherwise stated, change arms halfway through the distance.

Small, controlled hand movements used to improve your feel for the water and awareness of pressure through the hands and forearms.

Perform five sculling movements, then take three full freestyle strokes. Repeat this pattern for the full distance.

A freestyle pull drill performed without the arms recovering over the water. Extend forward underwater after each pull to focus on the catch and underwater pathway.

Lightly drag the fingertips along the surface during the freestyle recovery to encourage a relaxed arm and controlled elbow position.

Kick while lying on your side, usually with the lower arm extended and the upper arm resting by your side. Change sides halfway unless otherwise stated.

Butterfly or dolphin kick. When written “on back,” lie face-up and generate the movement through the hips and core.

Start your recovery phase with one arm, bringing your hand up your body to your armpit. When your hand reaches your armpit, stop the forward movement and instead straighten your arm into the air and then back down to your armpit before continuing with your stroke.

Keep one arm extended in front until the recovering hand reaches it, then begin the next stroke. Focus on length and control rather than pausing excessively.

Change where the arms are positioned every 25 metres, such as front scull, mid-catch scull and finish scull.

Gradually increase your speed throughout the repetition. Start controlled and finish fast without sprinting too early.

Your personalised threshold pace, normally expressed as a time per 100 metres. It is used to prescribe both swimming speed and send-off times.

Swim the repetition at your calculated CSS pace for the full distance.

Add three seconds per 100 metres to your CSS pace. Multiply that adjusted pace across longer repetitions.

Subtract two seconds per 100 metres from your CSS pace.

The clock time at which each repetition starts. Your rest is whatever remains after you finish.

Rest for the stated amount of time after finishing each repetition, regardless of how long the repetition took.

The distance to swim within a repetition.

The first number tells you how many repetitions to complete. The second number is the distance of each repetition.

Instructions inside brackets explain how each repetition or distance should be divided.

Everything inside the braces belongs to one block. Repeat the entire block the number of times shown before it.

Alternate between the two instructions. The first repetition is fast, the second is easy, then repeat that pattern.

Complete the repetition using the listed equipment or instruction.

Relaxed swimming used for recovery. Keep the effort low and focus on smooth technique.

A purposeful, challenging effort that remains controlled and technically sound. It is not an all-out sprint.

Swim at high speed while maintaining good technique. Unless “maximum” or “all-out” is stated, avoid sacrificing form.

Swim faster each interval for the designated amount of intervals

Place 1 paddle on the crown of your head. Swim freestyle normally trying to not move the paddle as you breath to the side. If done correctly the paddle will stay in place.

Every time you start your recovery over the water. Bring your hand up to your armpit, then back down to your hip, before finally bringing your arm all the way forward and over to the front.

Place one arm by your side, the other arm is in front of you in the "catch position" with your elbow bent at 90 degrees. It should feel like you are creating a wall with your front arm to push against the water.