swim terms

WU = Warm Up

In this case it would be 300 meters (or yards) easy then 100 meters (or yards) doing a drill. Drill are various exercises to help your form, but they should only be used if you know why you are doing them. Just randomly doing drills doesn't do much for people. I'd say do 300 easy, take a break then do 100 easy after (or kick).

MS = Main set

In this case, you would do 300 meters (or yards) at the pace you could maintain for an hour (edit...see below) (that's your threshold pace...or "T-pace"). then take a short break (10-30 seconds) then do 100 drill. I'd skip the drill unless you have something specific to work on. I'm not an advocate on drills for the sake of drills. Take another short break then repeat this 5 times.

CD = Cool down

In this case 100 meters easy.

ETA: I jumped to the definition of threshold pace on Training Peaks, but realized after I thought about it that that is pretty slow for 300 repeats. They may be referring to a different threshold pace as it can be determined by different times or distances. Might want to check with the source on what they consider threshold pace.

Edited by 3mar 2016-05-17 6:32 PM

I like 3mar's version.

Just want to say, at the club I go to, when written 5 X (300 + 100), as in your main set, the rest would be per 400 meters instead of between the 300 and the 100. So the 100 m drills would be considered "active recuperation" as in recuperating while swimming at a slower pace. e.g 300 m fast, 100 m technical / slow then short rest then repeat.

Then again, I had multiple coaches, each with their own codes and english is my second language... Therefore 3mar's version's might just as good...

If you don't know good drills, just swim while paying attention to how you glide, attempting to be as efficient as possible. If you need an objective, you can do DPS as in distance per stroke. i.e. try to do pool lengths counting as little strokes as possible. The simple fact of paying attention to how well you glide will raise your awareness to your own flaws and help you improve naturally.

Edited by Antoine tri 2016-05-17 9:15 PM

Thank you I am still trying to figure the swim program that i am following.

I don't know if I would recommend that workout for a beginner. 5×400 are long sets to focus on. I would think a new swimmers mechanics are going to be breaking down and end up prat icing mistakes. I would think shorter sets would be better.