Help

How to carry out the test
Calculate/enter training zones
Icons & Definitionen
Periodization
Training Log
Planning races correctly
Swimming Glossary
© Copyright: Gunther Frank, Coordinative Proficiency in Schwimming 2002 (translated by 2PEAK)

Maximum Power (MP) Test

You should carry out this test several times during the season. The results will give you a good indication of your progress and can be used to fine tune your training.br>
Perform the test when fully rested - ideally after a regeneration phase. The test duration can vary from 20 seconds to 32 minutes. Which test you require and when to perfom it will appear in your training plan.

Tests under one minute are used to determine your aenerobic capacity. A duration of at least 4 but preferably 8 or 16 minutes is needed to determine your aerobic capacity. The longer the test duration is, the more suitable it is for calculating your endurance potential.

The accuracy of the test increases with the gradient. The lower the average speed is the better. For longer climbs (>4 min) your climb should be steep enough as to not allow you to exeed 15 km/h (9.5 m/h) at full effort.
Note: Repeat your MP test several times during the season using preferably the same climb. In this way you minimize inaccuracies.
Speedcalculator

With the Speedcalculator you can determine how your position and the equipment you use influence your speed. Therefore you first need to choose whether you want to calculate the power expense at a given speed or the other way round (through the drop down menu at the top left). You then need to choose in between a flat or a hilly profile. By comparing the two forms next to each other you can examine the influence of even the smallest change. What for example if your bike would be 2 lbs (1 Kg) lighter..?

Rider data: Enter the average speed or the average power (Powercalculator) for the given distance.

If climbs are included you need to specify the distance as well as the elevation. The more the gradient is steady the more the calculation will be accurate.

Enter the riders weight fully dressed (incl. shoes, helmet, glasses, gloves, etc.)

Choose the cwA- value. The cwA value is the result from the cw-factor (drag coefficient) plus the frontal area of the rider and is expressed in square meters. The cwA value describes the aerodynamic quality of the rider and depends mainly of the riders position and his size. The cwA value is the liming factor generating resistance at elevated speed. At 25 m/h (40 km/h) 85% of the total resistance is given by the air that needs to be fended.

Estimation of cwA values 155 - 165 lbs (70 - 75 Kg) rider weight:
extreme TT position cwA = 0.2
triathlon position cwA = 0.25
hands on drops cwA = 0.3
hands on hoods cwA = 0.35
hands on flat bar cwA = 0.45

Environment data

The air density (kg per cubic meter) defines the air resistance and is temperature and altitude dependent. The following values are valid at 68 degrees (20 degrees Celsius):

Sea level rho = 1.142
1640 feet (500 m) above s.l. rho =1.088
3280 feet (1000 m) above s.l. rho =1.036
4900 feet (1500 m) above s.l. rho =0.986
6550 feet (2000 m) above s.l. rho =0.938

The surface choice influences the rolling resistance.

Equipment data

Enter the weight of bike in its ready to ride status (incl. water bottle, tools, etc.) and select the equipment from the dropdown menus. The aerodynamic data is courtesy of Tour Magazine who tested the equipment in the wind tunnel at the university of Lyon (France). Your wheel is not listed? You can approximate it fairly well by choosing a wheel with similar rim profile and spoke count.

Using the tube profile coefficient you can include into the calculation an eventual specific aerodynamic build of your frame.
Calculate/Enter your Training Zones

Training Zones can be defined in several ways - based on heart rate values, power ranges or by perceived exertion. This last method is especially suitable for those who wish to skip a fitness test but still wish to get on with their 2PEAK training.

Classification of pulse (heart rate) values is commonly used. Based on either the maximum pulse or pulse at the anaerobic/aerobic threshold (also called lactate threshold or LT) the zones can be calculated -
2PEAK offers tools for calculating your zones. Please note that training zones are not static parameters, but they change with your fitness level.

Despite the magic numbers, it is important not to ignore your body signals. We can see that most people train at too high an average intensity, but then fail to train hard enough when peak loads are required, to get the optimum output. Therefore it is important to develop a good feeling for it means to be in: basic and high endurance zone - Z2, Z3, Threshold zone - Z4 and max power zone - Z5 :

Recovery Zone Z1: 2PEAK color code: light blue. This zone is solely used as an active recovery measure after intensive work outs or races. Lowest intensity, very easy activity.

Basic Endurance Zone Z2: 2PEAK color code: light green. This is the main training zone. Here you build your basis as a fundament for bigger jobs to come. The speed should be low enough to allow easy conversation in longer sentences. The perceived exertion is low, you do not need any particular motivation. You should be able to train the whole day at this level.

High Endurance Zone Z3: 2PEAK color code: dark green. This zone in medium intensity, is least effective and should only account for a very small part of your training to avoid a permanent lactic buildup. Too much training in Z3 puts the brakes on the development at higher levels. This is one of the most common errors beginners tend to make. Make sure the percentage of training in this zone is well under 10%.

Aerobic Threshold Zone Z4: 2PEAK color code: yellow. Intensive effort. Here you need motivation to produce a genuine output. Breathing is intensive, but there is still some headroom to go harder. The perceived exertion is still not at the ultimate level. After a thorough warm up, you should feel smooth and powerful. The pulse provides (once warmed up) a good indication: If you perform at a consistently high pace and your heart rate stagnates, then your are working at your lactate threshold (AT). This point is by definition located in the middle of Z4 - Aerobic Threshold Zone.

Z5 - High Power: 2PEAK color code: red. This is what counts! No half measures here. A highest intensity effort, means produce your maximum power with high motivation. Important: The effort level is very dependent upon the duration. From 6 to 20 and to 60 seconds there is a huge spread, in terms of actual power output (and perceived duration).

Short intervals up to 20 seconds will be performed as a full-blown sprint. Full bore from beginning until the 20 second mark. Intervals of one minute or more need to be well controlled, to be able to keep the same top level output until the last second. To succeed you need some experience and on top of that, plenty of motivation to complete the effort at real peak output. Total exhaustion by the end of the interval is the goal (just as in a timed race). For training in the Max Effort Zone, the actual power (bike) - speed/pace (run) produced is a much better indicator than the pulse, which has a delayed reaction and can't keep up with the events. Much better for this purpose is a power measuring device (bike) or speed/distance monitor (run).

Anaerobic/Aerobic Threshold (AT)

Your power or pulse at the anaerobic/aerobic threshold (AT) is the best starting point to define your training zones, since the Threshold Zone can be defined quite accurately. The AT describes the point at which your body produces the same amount of lactic acid (in the musculature) as it can remove (by exhaling CO2). So an athlete can produce constant performance at this level for an appreciable time (>20 minutes) without the musculature becoming over acidic. For outputs above AT, more lactic acid is produced than can be removed, so the concentration of lactic acid constantly increases and sooner or later leads to a loss of performance.

Typically the AT point is attained by cyclists at a level of 3 to 3.5 millimol/Liter lactate in the blood, by runners at a rather higher level: 4 millimol/Liter is a typical value. There can be large variations, in some cases though. Values for AT have been measured between 2 and 5 millimol!

The AT can be found either by Lactate measurement, or (more exactly) by spiroergometry (analysis of exhaled gases). The ideal method is to combine both techniques and base the result on an incremental test in the laboratory.

Incremental Lab Tests

Using an ergometer, the load is incrementally increased until breaking point (complete exhaustion). Circumstances affect the results a lot: starting values, increment value , time per increment, etc. have a big influence on the result. A comparison is only possible within tests made under identical circumstances. A proven method is an increment of 30 Watts and three minute intervals, starting at 100 Watts. Larger increments lead to inexactities in interpolation and are especially not recommended at lower levels of performance.

Another difficulty is a possible variation in the daily form of the candidate. It is important to carry out the test after a recovery phase and not following long gaps in training or hard workouts. On the day of the test and the preceding day there should be no training, so that the carbohydrate storage is full.

Lactate Tests

Lactate testing is done by taking blood from the ear lobe at the culmination of each power increment. The more tests which are made, the more exactly the resulting lacate curve can be drawn.

There are two methods of finding AT with a lactate test: The simple but inexact method is to fix the AT at a certain lactate value - for instance 3.4 and then read off the respective power and pulse. The more involved method way is to checkth steepness of the lactate curve and take the beginning of the overproportional increase as the individual AT. This method takes account of varying resting lactate values and differing curve patterns. It is common to use software to calculate the result, which first makes a synthetic curve joining the measured values and analyzes the steepness. Depending on the formular used for generating the curve and to interpret the steepness, here there can also be large discrepancies in the result. So only results which have been achieved with a common method can be compared. Odd measured values outside the general pattern affect the results greatly.

Spiroergometry

Spiroergometry continuously analyzes the composition of exhaled gases while under load.Since the human "motor" is an oxygen burning motor, analyzing the gases permits an examination of the metabolism. The candidate breathes through a mask, with which the volumetric flow rate is measured. Individual AT can be determined independant from of lactate just by the values of CO2 and O2 concentration in the exhaled breath. Spiroergometry also shows the type of energy supply used in the various training zones (proportion of fat and carbohydrate) andalso theeffiiec of the breathing. Used together with values from lactate testing, it is possible to find out the state of tiredness and muscular status of the candidate. So all in all a complex picture of the overall situation is gained.

2PEAK trainers are not only able to find out your training zones with this information, but can set up optimal parameters for your schedule.

Field Tests

Field tests outside lead, in general, to more realistic results then lab tests (due to overheating, bicycle position, treadmill, motivation) but these also require discipline in the execution.

The training zones can also be determined without loss of blood using the MAS Test (Max Aerobic Speed) for runners bzw. einem MP Test (Max Power) for cyclists

Once AT is known, the training zones result by using a formula, which 2PEAK has put in place.

Max Heart Rate

The Maximum Heart Rate / Max Pulse, is the second best way to define your training zones. Basic Endurance zone (Z2) can be determined accurately enough - the definition of the High Endurance Zone (Z3) is much more complex, since its position alters with a subject's fitness. The AT of a top elite athlete will be close to 85-90% of his Max Heart Rate, while for untrained people it is closer to 50%.

A rule of thumb for the maximum pulse rate is: HRMax = 220 minus age (226 minus age for females). This is a very rough average estimate and only good enough for a first guess. There could be an error of up to of 30 beats. You should therefore test your max pulse rate accurately.br>

To determine your maximum pulse rate, you have to go to your very limit. Depending on your type, this may not be readily performable. It helps motivation to be able to compare yourself to others in a group. A competition value should come somewhere close to the actual maximum.

Here is how to go about it:
Ride or run an interval of 4-12 minutes on an uphill gradient at your max possible speed for the given duration (MAP4 to MAP12). At the end of the interval put in a sprint and give it everything. On finishing, stop, take a deep breath and read your heart monitor. You should now be pretty close to your max heart rate, possibly your heart rate will still increase another 1 or 2 beats after stopping. This is because heart rate is sluggish and often lags behind performance.

Important: Only do this test when in good health, rested, on quiet roads and most importantly, only after getting the green light from your doctor for a full effort.
Periodization

The Training scheduler controls the training schedule according to the periodization principle. This means that specific types of load and relief follow each other in a continuous sequence. For enthusiasts and competitive athletes alike, a ratio of 3:1 has been determined to be most effective. This means that after 3 days of load, one day of relief is given (this may be an active recovery day or a complete day off). Normally the duration increases within a block while the intensity declines. Ideally two of these blocks will build a Micro cycle lasting one week.

Several Micro cycles in turn build a Macro cycle. A Macro cycle lasts around 3 to 4 weeks on 2PEAK and is refered to as a "Period". The season consists of a preparation (or basic) period and race (or peak) period as well as a transition period and winding down period.

2PEAK's periodization is divided into 3 main phases:
Recovery, Endurance and Intensity. The periods are calculated with respect to your main races as well as your available time budget. The available training time is directly apportioned into the periods. Especially, time-consuming, volume-intensive, endurance blocks are planned on blocks of free days that you have infomed us about. 2PEAK's periodization results from analyzing all available options before deciding on the optimum path to your goal. Moving important training days around can therefore substantially influence the basics of your Training Plan.
Icons & Definitions

2PEAK uses the following icons to represent the single workouts within your training plan.

Workout Description

Training Duration and Intensity
2PEAK shows the duration and intensity of the training in a bar diagram. Duration is always in time - not distance! The symbol to the left of the bar shows the sport discipline – in this case: cycling. Basic training is always in the basic endurance zone - Z2 (light green). Intervals at higher intensities are embedded in this light green bar. In this example the whole workout lasts for two hours. After a warmup, there are two intervals in Z4 (orange) then there are two more in Z5 (red).

Training details in the weekly plan
By clicking alongside the training bar in the weekly plan, you will be shown a detailed view. The icons under the training bar show the content of the training: in this case, uphill intervals and stretching after training. To the right, the intervals are shown as text. Z2 means Basic Endurance - the basic training zone. Z4 means the Threshold zone and Z5 High Power zone. 20 minutes are shown as 20' and 20 seconds as 20”.

Workout schedule
By clicking directly on the training bar, you get a printable detailed view. Here you can see the exact time schedule and details such as the pedalling cadence (in cycling). The intensity is displayed as you prefer: as pulse frequency or power (in cycling) / speed (in running).

Z1, Recovery Zone (lowest intensity)
The Z1 training zone actively promotes recovery after hard efforts.

Z3, Upper Endurance Zone (medium to higher intensities)
Tempo-Training in Z3 improves your endurance and ability to maintain a high speed. This intensity is typical for long climbs and marathons. The intervals in Z3 are usually long (20 minutes shown here)

Z4, Threshold Zone
Training in Z4 raises the anaerobic threshold and improves your race specific endurance. Zone 4 training is always in interval form with repetition (20 minutes shown here).

Z5 Power Zone
In Z5 the intervals can last from a few seconds to several minutes (3 minutes shown here). In the very short maximum efforts, sprinting and acceleration ability is improved. It is important to perform these short intervals flat out, with full commitment.

Zone 5 efforts of over 1 minute should be performed as a time trial. Don't start long Z5 intervals at a sprint but more restrained, so that you can maintain the effort for the duration of the interval.

Recovery between Intervals

The length of the recovery between the intervals can be seen in the detailed view: three minutes in Z2 with a cadence of 70 to 90 RPM

General Icons for Scheduling and Logging
2PEAK permits detailed scheduling and corrects the recovery index automatically, when rest days, travel days or or No Time for training is planned or logged. The effect these three icons have on the recovery index ist identical.

No time
Use this icon, if you have no time to train or if you want to plan a training free day.

Rest Day
2PEAK will plan rest days. Rest days allow your body to recover for the next planned efforts. You can also enter a rest day, when training has been scheduled but you couldn't carry it out because you didn't feel fit enough. If this is the case, you will need to correct your recovery index accordingly.

Travel Day
Enter travel days when you can't train with this icon.

Performance Test
This icon shows the ideal point for carrying out a performance test. These tests should be done at regular intervals. A test will replace any intervals which might be included in that day's schedule.

Sports and disciplines
2PEAK has the following basic sport disciplines: Running, Cycling, Triathlon and X-Country Skiing. These disciplines can be extended to other disciplines, according to the training package you chose.

Running
Running is offered as a self contained sport discipline and as part of the triathlon package but it may also be added as a supplement to other sport packages.

Long Run
If you choose a Long-Run (1:15 and longer) 2PEAK will calculate the ideal length for you, based on your previous longest duration runs and slowly build on it. But these runs will be reduced in case you cannot sustain additional load or are forced to reduce it. The build up is therefore a function of what you have proven to be able to "digest". Long-Runs never include any intensity above base endurance.

Trail Running
Trail Running is offered as a supplement to other disciplines. With regards to content it is corrersponding to running but it will allow to report your trail mileage specifically.

Orienteering
Orienteering is offered as a supplement to other disciplines. With regards to content it is corrersponding to running but it will allow to report your orienteering mileage specifically.

Alpine Speed Hiking
Alpine Speed Hiking (fast vertical walking/running in mountainous terrain) is offered as a supplement to other disciplines. With regards to content it is corresponding to running but it will allow to report your vertical speed running mileage specifically.

Cycling
Cycling is offered as a self contained sport discipline and as part of the triathlon package but it may also be added as a supplement to other sport packages.

Long Ride
If you choose a Long-Ride (2hrs and longer) 2PEAK will calculate the ideal length for you, based on your previous longest duration rides and slowly build on it. But these rides will be reduced in case you cannot sustain additional load or are forced to reduce it. The build up is therefore a function of what you have proven to be able to "digest". Long-Rides never include any intensity above base endurance.

Mountain Biking
Mountain Biking corresponds to running with regards to content but it will allow to report your vertical speed running mileage specifically.

Spinning
Spinning may be added as a supplement to the Cycling package. The intensity will be automatically adapted to the shorter volume.

X-Country Skiing
X-Country Skiing ( both classic and skating technique) is offered as a self contained sport discipline. In order to prepare for XC ski races, you need to switch to a proper XC ski plan. Please contact support if you need assistance.

Roller Skiing
With Roller Ski we mean all alternative "dry-land" disciplines which allow you to train without snow. In order to prepare for XC ski races, you need to switch to a proper XC ski plan. Please contact support if you need assistance.

Swimming
Swimming is a part of the Triathlon package, it may be added as a multi sport option to other packages.

2PEAK chooses
This option is only available for triathletes. It is used by 2PEAK to determine your "deficient discipline" meaning the sport in which compared to wahr you trained and the season is ideally chosen. And no, you cannot select just two disciplines, since we always pick the biggest deficit out of all 3 disciplines.

Inline Skating
Inline Skating is offered as a supplement to other disciplines. It will allow to report your inline mileage specifically.

Yoga/Pilates
Yoga or Pilates is offered as a supplement to other disciplines.

Ski Touring
Back Country Ski Touring is offered as a supplement to other disciplines. It will allow to report your ski touring efforts specifically.

SUP
Stand Up Paddling is offered as a supplement to other disciplines.

Snow Shoeing
Snow Shoeing is offered as a supplement to other disciplines.

Ice Skating
Ice Skating is offered as a supplement to other disciplines.

Nordic Walking
Nordic Walking is offered as a supplement to other disciplines.

Other Sport Disciplines
This title is used for ball sports and other disciplines, which are not specifically recognized.

Strength Training
Strength training is incorporated in all training packages.

Stretching
2PEAK recommends stretching after every workout.

Upper body strength training
When this icon appears, the upper body shall primarily be trained.

Circuit Training (Strength Endurance)
Gym circuit with few exercise stations (e.g. Knee bends, knee raise, leg stretches) and immediate sport specific implementation after each lap. The exercises are carried out with low weight and 30-40 repetitions without break between stations. Implementation is carried out on the static bicycle or treadmill at Z2 or Z3 intensity. After the last lap there is at least 10 minutes on the static bike with a high cadence.

Example:10min Z2, cadence 90RPM warmup, then trunk strength training plus 4 laps of the circuit each followed by 3min static bike Z2-Z3 at 100RPM, trunk strength exercises and finally 10min cool down in Z2 at 90 - 100 RPM.

Circuit Training
This type of circuit training is different, in that it only uses the body's own weight. Strength endurance and Coordination should be mainly trained with simple exercises. Exercises such as pressups, static skipping with minimum ground contact, trunk training, stretch jumps... are just part of this type of exercise.

Example: 4-6 laps, at each station 30sec effort (6 repetitions) and 30sec recovery.

Cycling specific drills

Cadence oriented Training - Here you should ride in a low gear with a cadence of 100 to 120 RPM. High frequencies train your motor skills especially and also improve your pedaling efficiency.

Strength Oriented Training - When you see this symbol, you should ride in a high gear at a cadence of 50 to 70 RPM. Hilly or mountainous terrain is ideal for this.

Uphill training - If you don't include hills in your training, you will have problems when racing or riding marathons in hilly terrain. Hills should be ridden with a relaxed upper body and a bar top grip, or alternatively out of the saddle ("honking”). .

Skill Training Mastering the required skills very often brings a greater benefit than expensive material or "flat out riding". You should specifically work on your pedalling, cornering, braking and handling skills.

Uphill Sprint
This sprint exercise improves your max. strength and acceleration. It also brings into play your arm and trunk muscles. Ride out of the saddle in an all out effort on a four to eight percent gradient. (1 in 25 to 1 in 12)

Downhill Sprint
Takes advantage of the passive acceleration from the slope. Improves specifically your
top speed and max. cadence. The gradient boosts your motor
skill by spinning faster than your legs
normally could at a low pedalling power.
The ideal topography is a straight, open, traffic free slope of up to five percent (1 in 20).

Parabolic Sprint
This exercise is executed at the bottom of a valley, where the descent, where you accelerate to a high speed, reverses to a climb. Leave the chain on the big ring and try to maintain both the speed and the cadence as your legs start to hurt. This improves your lactate tolerance and mental strength. Mountain bikers profit from this on single trails and technical climbs while road racers are better able to handle strength sapping "counter-climbs" which often occur on long descents.
Your log is the basis of the dynamic training schedule - which controls the volume and intensity of future training sessions.

The fastest way to log your workouts is by clicking on the pencil icon in the daily - or weekly view. The documentation page opens. You can only log previous training (you cannot document it in advance). This principle applies during a single day too: training that was scheduled for 5 PM cannot be documented at 3 PM. (Note! The correct time zone must be selected in your 2PEAK pages for the time function to work properly.
Planned training
If you access the documentation mask via the pencil icon, your planned workout is pre-loaded on the page.
The interval icons show work-out intensity .
If the logged intensity and or volume differ from the plan, the plan will be adjusted on next re-calculation. The process is gradual and you might not realise it at first.
Logging unplanned training
You can also document additional unplanned workouts. Either alter the pre-loaded workout, or click the + icon (appears when training has already been logged). This will also affect your plan for the next re-calculation.

Logging missed workouts
If you were not able to work out as planned, click the >"no training rest day" option on the log page, which in turn will ask for a reason for the break.

Upload your training data.
Uploading your training data to 2PEAK speeds up and simplifies the job and assists objective analysis of your workout.

2PEAK makes more of your training device! There, where other training programs call it a day, 2PEAK is just starting: by continuous comparison of planned and uploaded training, 2PEAK can (re)calculate and optimize your upcoming training to get you right in form, when you want it.

2PEAK is currently compatible with the following instruments:
- Polar monitors (file format: *.hrm)
- Ciclosport HAC 4/5 (file format: *.tur)
- Suunto T-Series (file format *.sdf)
- SRM Powermeter (file format: *.srm)
- PowerTap (file format: *.csv)
- Garmin Forerunner and Edge Series with GPS-data (file format: *.hst)
- Nike iPod combination (file format *.xlm)
+ Simple function: The file format is recognized automatically if the file has a recognized suffix as above

Please note that device manufacturers' analysis software has export functions which are not compatible to 2PEAK. We use instead, the raw data file to minimize data loss. You can find this file by performing a search (using Explorer in Windows and Spotlight in Mac) for the file formats defined above. For this, enter the appropriate file format above in the search field.

Logging sickness
Logging a sickness phase is also done on the log page. After clicking >no training rest day you will see a red cross icon. When clicking this, you will be led through the data entry and provided the probable duration of the illness is known, the upcoming training will be planned accordingly.

Editing log
If you entered a wrong duration or distance, you can edit your log using the icon with the tick just next to your workout.
Optimal Race Planning
Goal races are at the heart of every training plan. Think ahead about when you want to be at your peak – this can be maintained for about 4-6 weeks. For a season with multiple peaks, a two-peak periodization is ideal: a first peak in the spring and a second one in late summer or autumn.

The optimal preparation includes an endurance block with long sessions, followed by an intensity block. About 10 days before the race, training load is reduced to ensure recovery and peak form.

Race types on 2PEAK:

Main races:
Season peaks (maximum 1-2 per season). The plan includes a specific base and form preparation, with a focus on form optimization in the four weeks leading up to the event. After the race, a recovery phase of equal duration follows.

B races:
Important races with a focus on form optimization in the 4 days leading up to the event and 2 days of recovery. Ideal after a main race or at least 4 weeks before.

Training races:
Intense training sessions under race conditions without specific preparation. The days designated for training races are treated as regular training days by the plan.

So, what does good seasonal planning look like in practice? Start by selecting your main race and let the plan be calculated. Plan training races in the intensity phases, use B races strategically, and finish training camps at least 6 weeks before the main race. 2PEAK optimizes the plan based on your input and keeps you flexible on the path.
Swimming Glossary

© Copyright: Gunther Frank, Koordinative Fähigkeiten im Schwimmen (Coordinative Proficiency in Schwimming) 2002
Floating Log paddling Glide forward with hands describing an figure-of-8 alongside the hip. Movement is induced from the wrist.

FD Face down position

Intermittant Swimming Swim with regular short breaks at pre-determined intervals.

BS Breast Stroke

Breast Leaping As in dolphin leaping: a breast stroke is executed just before breaking the surface then you dive back to the pool floor.

KK Kick

Butterfly Butterfly with breast stroke leg kick

Body-Roll Rotation around the main body axis

BF Butterfly

Dolphin roll Pause at the end of the arm-power stroke. The under water phase begins with arms at rest(with two leg strokes while the arms are at rest)

Dolphin leap The push off from the pool floor is assisted by an arm stroke. Second arm stroke is above water for forward propulsion, then dive again to the pool floor.

Dorsal „towards the back", mostly meaning the back of the hand.

Third-stroke Breathe on the third stroke

One armed Swimming with one arm while the other is passive and held in a specified position.

Duck-paddle used with butterfly, crawl, and backstroke by limiting the stroke to the working phase.

Flipper Was a famous tv-dolphin. Means here staying above water by using just the butterly leg kick.

Fifth The fifth and allegedly fastest swim technique, a combination of crawl and back stroke with butterfly kick. Continuous rotation 360° from front to back and to front. Each arm works twice in a row i.e. while on the back,the left arm back-stroke rotates the body from the back to the front, the right arm trails, then the left arm makes a second stroke facing the front etc.

Feetwards Feet point in direction of swim.

Gliding Swim with an extended gliding phase without interrupting the continous flow of the movement.

Chicken style BF-BS-CR-BC Hook your thumbs under the armpit and swim with your elbows.

Dog paddle Arms are pulled only up to the height of the shoulder. Usually done with head above water.

Headwards Head points in direction of swim.

CR Crawl stroke

Crawl under water Arms remain under water for the whole stroke. Breathe by rotating the head.

Wall-Swimming You swim close to the wall so that the wall forces technically correct strokes - a high elbow etc.

Motor skills Sum of all conscious movements.

Fingertip drag while bringing your arm forward drag your fingertips along the surface.

Mississippi Steamer arms are folded in front of the chest and rotated forwards under water like a paddle wheel. Elbows are held outwards

Paddling Comes from synchronised swimming. On your back: glide towards the head by holding your hands behind and near the hips and describing a figure of 8 with them. The movement comes from the wrists. Glide towards the feet by the same hand position but the fingertips make the movement. See also Floating Log - Russian - Torpedo paddling.

Paddles oval plastic disks fastened to the hand by rubber straps. Used for specific hand drills and increasing the hand wetted area for more resistance during the pull (strength training)

Palmar flexionBending the wrist towards the palm of the hand

Progressive advancing,increasing, over one or more cycles.

Near Catchup The leading arm pauses in the stretched position. The working arm almost catches up (hand passing shoulder position)with it and only then does the waiting arm begin its stroke.

Regressive Diminishing, declining, over one or more cycles

Sequential BF-BS-BC-Crawlafter 2,3,4 or 5 strokes, there is a pause. The planned number of strokes is swum progressively.(See body-roll hint)

BC Backstroke

Body-Roll BF-BC-Crawl There is a pause after every accentuated arm stroke. The face is in the water and in crawl and backstroke four to six leg kicks (one to two in butterfly) are carried out. The head is onl then turned to breathe, when the hand leaves the water.

RV Reversed backstroke

On the back, towards the feet The arms swing from behind the head, over water to the thighs and rise to the rear under water. The body moves towards the feet.

Russian paddle An extension of the Windscreen Wiper. The arms describe a figure of eight made of two circles, horizontally. Start with the fingers below the chin and the wrists in a palmar bend. The hands circle forwards and outwards and pull diagonally downwards as they do so.

Windscreen Wiper The arms are held bent at 90° and with elbows and hands at shoulder height lie just on the surface. The hands move to and fro like windscreen wipers. They move together in breast stroke and butterly, sequentially in crawl.

Scissors An assymetric or unbalanced kick in breast stroke.

Souplesse Is a cycle racing expression and means that even at the highest levels of effort, the transfer in the muscles from tension to relaxation is ideal.

Handicap-BC-BS-Crawl One hand grabs the opposite foot and you swim like that

Whirlpool A kick done while sitting or on the back, which causes the water to foam like a whirlpool.

Tandem-BF-BC-BR-Crawl A and B swim the same stroke together. B holds A's feet and makes the kick. A makes the arm stroke.

Under water Below water, carry out the complete correct stroke, i.e. for BF-BC-Crawl the arms are brought back to their starting positions over the head.

Water polo BF-BC-Crawl Swim the usual strokes but with head held high

Treading water Reciprocal knee raising to the chest, whereby the feet describe nearly a vertical circle.

Medley-BC-BS-Crawl Catch Up The leading arm pauses in the stretched position. The working arm catches up with it and only then does the waiting arm begin its stroke. Keep the hands at shoulder width

Back Catchup ditto, the arms catch each other up behind the head

Efficiency Percentage of energy invested to energy applied

Zip CRImagine a zip along the side of your body to your arm pit. When the hand exits the water try to keep hold of the zip.
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