Training Plan Terminology and Drill Guide

We have created this guide to our training plans as when we started out and got hold of training plans we would always struggle to find out what terms were used and ultimately what they meant.  Therefore to make life easier we have created this list.  We are constantly updating this page so if you don't see a drill or phrase that is referred to in your plan please get in touch.  Take some time to look through all the wordings and links to videos to check that you fully understand the drills and skills that you will need to be able to complete to get the most out of our sessions.  If you have any questions or need some further explanation of the drill/skills please feel free to get in touch with us at and we can arrange for a quick 1.2.1 Skype call to talk you through.  All links to youtube are not videos produced by us and are links to videos that we feel show accurately what we would expect when working on the drills.


WU = Warm up

Main = Main section of the session

WD = Warm down

FC = Front Crawl

BK = Back Stroke

BR = Breast Stroke

Fly = Butterfly

CH = Choice stroke

Kick = Front Crawl Kick with a kick board/float held in the hands out in front

Pull = Pull only using a pull buoy between legs

Single arm pull = Pull with one arm with none working arm extended out in front (can be completed with fins to improve body position whilst learning the drill)

Fists = swimming front crawl stroke with fists closed loosely to encourage the use of forearm to propel the swimmer forward.

Build/Descending = build pace throughout the distance e.g. 200 build = 50 - easy, 50 - medium, 50 - medium hard, 50 - hard

Negs/Negative Split = Complete first second half of distance faster than first e.g. 100 m Negative split (swim second 50 m at a faster pace than first)

EZ = easy pace

Doggy Paddle = Click here

Front scull/scull 1 = Click here

Torpedo Kick = Click here

Shoulder Touch = Click here

Zipper = Click here

Popov = Click here

6.1.6, 6.3.6 etc = Click here

Corpse Kick = kicking on front with arms by side (wearing fins).  Take six kicks on front, then six rotated on left side, back to your front for six, then six rotated to your right side.

FTD = Finger Tip Drag - When the arm starts to recover over the water leave your fingers in contact with the surface and lightly drag them through the water.

Turn on T = Turn at the T shape at the end of the black line on the bottom of the pool (don’t touch the walls)

PFQ = Pretty Flipping Quick

Sighting = Click here

+10, 15, 20, etc = Amount of rest between repeats e.g. 4x50 +10 complete 4 x 50 metre reps taking 10 seconds rest between each rep

1 beep recovery = If you are using a tempo trainer this is equal to your 25m time, for example if you have a CSS of 2 mins you would take 30 seconds rest (120 seconds divided by 4), this can be set through mode A on your tempo trainer giving you the ability to set it more accurately down to 0.1 of a second, take a look here how to set up your tempo trainer.  If you don't have access to one use increments of 20-30seconds for each beep referenced.


FTP = Functional Threshold Power - Click here to see how to test this

Single Leg Drill = Unclip one foot from pedal (if out on the road or not using clipless pedals do not remove foot from pedal, instead focus on one leg over the other) and complete the required amount of reps trying to be as smooth as possible.


FTHR = Functional Threshold Heart rate -  Click here to see how to test this

Strides = Try to select an area that is slightly down hill and increase your speed to run at just above your 5K pace or 8/10 effort for 20 seconds (try to make sure your cadence is no more than 96 strides per minute*)

Low skips = Click here

High Knee Walking = Click here

High Knee with Calf Raise = Click here

Strides per minute - count each time either left or right leg contacts the ground for 1 min to find out what this is

Thanks you for working with The Triathlon Coaching Company!  We love to hear feedback about our plans if you have any please let us know at 

Chris + Roy

Team TCC


All our coaches are fully qualified British/Welsh Triathlon Coaches and insured by Insure for Sport