Your training plan.
Made clear.

A rep is one effort. A set is a group of efforts. 4 × 100m means four separate 100m swims. 2 × (4 × 50m) means two rounds of four 50m swims. Follow any separate rest between rounds.

Swim distances are in metres unless the session says otherwise. One length is one end of the pool to the other. 100m is four lengths in a 25m pool, or two in a 50m pool. m = metres; km = kilometres; s/sec = seconds; min = minutes. A prime (′) can mean minutes and a double prime (″) seconds.

When a standalone +number follows a swim repetition or intensity, it means seconds of rest after each rep: 4 × 250 @ Z3 +10 = four 250m swims in your swim Zone 3, resting 10 seconds after each. A label such as CSS +5 is a pace adjustment instead; see CSS below.

At the stated intensity, pace or send-off. @ Z3 means Zone 3. @ CSS means your CSS pace. @ 2:00 or “off 2:00” usually means a two-minute send-off cycle. Read the words and units around the symbol.

RI means rest interval. Rest starts when you finish the effort. 100m in 1:45 followed by 15 seconds rest means you start the next rep 2:00 after starting the previous one. Easy swimming, jogging or spinning is active recovery and still counts as training.

The clock time between the starts of consecutive reps, including swimming and rest. 100m off 2:00: if you swim 1:45, you have 15 seconds rest. This differs from 100m +20, which gives you 20 seconds rest whatever your swim time.

Warm-up; main set; cool-down (also called warm-down). Complete them in the written order. A build set between warm-up and main set gradually prepares you for the harder work.

Increase effort within the stated distance. A 100m “build per 25” gets progressively quicker through its four 25m sections. “4 × 50 build per 50” means build within each 50 unless the workout also gives a progression across the reps.

Make each successive rep faster within the numbered group. Across eight reps descending 1–4, 5–8, rep 4 is the fastest of the first four; reset easier at rep 5 and get faster again through rep 8. This differs from building within a rep.

Complete the second half faster than the first. In a 200m negative split, the second 100m is quicker. Start with enough control to lift the pace without losing form.

Alt = alternate the named tasks. Odd and even refer to rep numbers. “100 as 25 drill / 25 swim” repeats that pattern twice. “Repeat a further 3 times” means the first round plus three more: four rounds in total.

“Up and back” refers to pool lengths: one length of drill followed by one of swimming. “By 25” or “by 50” changes the task at the stated distance. Check pool length before starting; a 50m pool may need a mid-length change.

Easy should feel comfortable; steady is controlled and repeatable; hard is demanding at the level the session specifies. Race pace relates to the named event. Use your workout targets rather than assuming these words have fixed speeds.

Front crawl or freestyle. In TCC triathlon swims, these labels refer to front crawl. SW / swim means normal swimming in the stroke requested.

BK/back means backstroke; BR/breast means breaststroke; FLY/BF means butterfly. BS can mean backstroke or breaststroke in different plans, so check the written stroke name if it is unclear.

Individual medley combines butterfly, backstroke, breaststroke and freestyle in that order. In a triathlon plan title, IM may instead mean Iron-distance: “IM Swim Builder” does not automatically mean swim medley. The actual session tells you the stroke.

Choice means choose a suitable stroke or drill, as stated. EZ means easy. DR means drill: practise the named skill with control. A choice drill should address something useful in your own stroke.

Kick isolates the legs, using the position and equipment specified. Pull focuses on the arms, normally with a pull buoy between the thighs. Paddles are only included when written; “pull” alone does not automatically mean paddles.

Fins support kick and body position. Paddles add hand surface area and load. A band limits kicking and is an advanced tool: use only when prescribed and you can maintain control. A swim snorkel allows face-down breathing. Do not add equipment simply to make a set harder.

WB in a session title refers to the TrainingPeaks Workout Builder version. Read both the workout steps and description for the full prescription.

A practical swim pace benchmark, usually written as minutes and seconds per 100m. CSS +5 means five seconds slower per 100m; CSS −3 means three seconds faster per 100m. At CSS 2:00/100m, CSS +5 is 2:05/100m and CSS −3 is 1:57/100m. Follow the test and targets supplied with your plan.

Pace is the time taken for a stated distance, usually /100m in the pool. Holding pace means keeping reps consistent. Continuous means swim the full stated distance or time without planned rests, unless you need to stop safely.

L and R mean left and right. Bilateral breathing means breathing to both sides over the swim. “Every 3” means breathe after three individual arm strokes; odd counts alternate sides. Breathe whenever needed. These are rhythm exercises, never a breath-holding challenge; do not hyperventilate or force restricted breathing.

Stroke count is the number of individual arm strokes for a length or distance. Stroke rate is the frequency of strokes, often strokes per minute. DPS means distance per stroke. Devices may count full cycles instead of individual arms, so compare using the same method. Avoid chasing fewer strokes by pausing and over-gliding.

The catch establishes pressure on the water with hand and forearm; the pull moves water back to propel you forward. Recovery returns the arm for the next stroke. Body rotation is the controlled roll of shoulders and hips around your long axis.

Streamline is a long, aligned position that reduces drag. Crossover is a hand crossing your centre line at entry or in front of the head. Sighting is a brief forward look to check your direction in open water.

Purpose: feel the initial catch. With arms forward and elbows soft, sweep your hands a small distance in and out, changing their angle to maintain water pressure. Keep fingertips lower than wrists and avoid pressing down to lift the head. Use a pull buoy if prescribed.

Purpose: feel pressure further into the pull. Bend the elbows so the hands sit below the head/shoulder area, then make small inward and outward sweeps. Keep the upper arms fairly still rather than turning it into a full breaststroke pull.

Purpose: connect catch and pull. Alternate the arms underwater, reaching forward, pressing water back and recovering underwater. Keep the movement continuous. Return to front crawl and look for the same useful pressure on your hands and forearms.

Purpose: notice the forearm as well as the hand. Swim front crawl with gently closed fists, then open the hands for the swim section. Alternating fists means one closed hand and one open hand, swapping as instructed. Keep a normal rhythm rather than forcing the pull.

Purpose: balance and alignment. Kick on the named side with the lower arm extended in line with its shoulder and the upper arm by your side. Look down and turn to breathe when needed. Keep a long body line and a small kick; use fins when specified.

Six kicks on one side, one front-crawl arm stroke to change sides, then six kicks on the other side. Breathe comfortably during the transition. Keep the lead hand aligned with its shoulder.

Six kicks on one side, three front-crawl arm strokes, then six kicks on the other side. Use the three strokes to link the side position to normal swimming.

Six kicks on one side, five front-crawl arm strokes, then six kicks on the other side. Keep the same balance as the swimming section becomes longer.

Purpose: relaxed arm recovery and rotation. Let the recovering hand travel close along your side towards your armpit, then swing it forward into the next entry. Stay within comfortable shoulder movement; avoid lifting the shoulder towards the ear.

Purpose: balance, rotation and recovery control. Kick on your side, bring the recovering hand towards your armpit, return it to the hip, then recover forward and change sides. Keep moving smoothly. Fins help support the position when prescribed.

Purpose: control the recovering arm. Lightly touch the shoulder with the recovering hand before reaching forward into a normal entry. Keep the movement relaxed and avoid swinging the hand across your head.

Purpose: relaxed recovery. Lightly trail the fingertips over the water as the arm returns forward. Keep body rotation natural and the entry in line with the shoulder. The fingers should brush the surface rather than push through it.

Catch-up delays the lead arm while the other returns forward. For three-quarter catch-up, begin the lead-arm pull before the recovering hand reaches the front, leaving less of a pause. Keep hands shoulder-width apart; do not bring them together or build a long glide into normal swimming.

Use one arm for the strokes, with the other in the position specified by the workout. Change arms as directed and keep rotation to both sides. This isolates timing and catch control. If the inactive-arm position or breathing side is missing, check with your coach.

A single-arm timing drill with the inactive arm at your side. Breathe away from the working arm and rotate to both sides. “UNCO left” normally names the working arm; follow any more specific session cue. Use fins when prescribed and begin with short, controlled sections.

Purpose: body alignment and kick. Push off into a long position with arms extended overhead, then use a small flutter kick. Breathe whenever you need to and reset the position; do not hold your breath to reach a distance. Follow the session’s equipment and breathing instructions.

Purpose: steady exhalation and breathing rhythm. Breathe out gently into the water during the underwater part of the stroke, then turn for a comfortable breath. Use a three-stroke rhythm only while it stays relaxed; take more frequent breaths whenever needed.

Swim normally while concentrating on the named feature. For rotation, let shoulders and hips roll together without twisting or crossing the lead hand. For head position, keep the neck relaxed and look for a balanced head, hips and heels line. Avoid forcing the chin down.

Briefly lift the eyes above the surface to check a target, then return the face to the water and take a normal side breath. Keep the lift small. Practise in a clear pool lane or a suitable supervised open-water session.

For backstroke kick, lie on your back with hips near the surface and a small kick. Backstroke 6-3-6 uses six side kicks, three alternating backstroke arm strokes and six kicks on the other side. One-arm backstroke isolates one arm while the other rests as instructed. Stay aware of lane space and the wall.

How hard the effort feels, usually on a 1–10 scale in TCC sessions. Low numbers are easy; 7–8 is hard; 10 is maximal. Duration matters: a short hard burst and a long hard interval feel different. If the session gives another scale, use that one.

Training zones organise intensity. The boundaries depend on sport, test and zone method, so a Z3 swim is not automatically the same effort as a Z3 bike or run. Some systems split Zone 5 into a, b and c. Use your own configured targets; ask TCC if the plan and device disagree.

AE = aerobic endurance; ME = muscular endurance; SS = speed skills in TCC session-focus titles; Fo = force; AN = anaerobic; AC = anaerobic capacity. These describe the purpose of a block, not a substitute for its pace, power or heart-rate target. “SS” in other cycling contexts can mean sweet spot, so read the session title and targets.

HR = heart rate, measured in beats per minute (bpm). PWR = power, measured in watts (W). FTP = functional threshold power, a benchmark used to set cycling power targets. Heart rate responds more slowly than power or pace, especially on short efforts.

Labels for different training demands. Threshold is near your sport-specific sustained hard benchmark; tempo is controlled sustained work; cycling sweet spot is generally below FTP; VO₂ max sessions use demanding aerobic intervals. Exact targets vary by plan and testing method, so follow the written prescription.

Base develops consistent endurance and skills. Build adds more specific demands. Peak sharpens race readiness. A taper reduces load before racing. Recovery weeks allow adaptation. “Build phase” describes a training period; “build per 25” describes how to pace one swim.

TrainingPeaks uses TSS (Training Stress Score) to estimate load and IF (Intensity Factor) to describe intensity relative to threshold. CTL, ATL and TSB are modelled longer-term load, recent load and their balance, labelled Fitness, Fatigue and Form. They are estimates influenced by your settings, not a complete assessment of readiness.

Cadence is pedal revolutions per minute. 90 rpm means each pedal completes 90 full turns per minute. Use the target in your session rather than treating one number as ideal for every rider.

Gradually increase pedal speed in a light enough gear to stay smooth. Keep the upper body quiet and ease back before you start bouncing. This is a coordination task unless the workout also asks for high power.

Pedal at the lower cadence and resistance prescribed while staying stable and controlled. Avoid forcing an unusually heavy gear. The session’s power/effort and cadence targets work together; stop the drill if it causes joint pain.

A focus drill asks you to notice one leg while both feet remain on the pedals. An actual one-leg pedalling drill needs an appropriate, stable indoor setup and clear coach instructions. Do not unclip a foot on the road to improvise it.

Seated work keeps you in the saddle; standing work takes your weight off it. Change position smoothly while keeping the bike controlled. Aim for steady pressure and a quiet torso rather than forcefully pulling up on the pedals.

A turbo or indoor trainer holds the bike for indoor riding. ERG mode adjusts resistance to target a set power; resistance mode lets gearing and cadence influence the load. Follow the workout’s mode instructions, particularly for cadence drills and sprints.

Over-unders alternate above and below a specified target. Tempo and cruise intervals are sustained blocks with planned recoveries. Their exact intensity comes from your session; the name alone does not set the wattage.

NP = Normalized Power, an estimate that reflects power variability; AP = average power. FTP % sets a target relative to your FTP: 80% of 200W is 160W. IF expresses intensity relative to threshold. Avoid comparing indoor and outdoor numbers without considering equipment and conditions.

Short, smooth accelerations that finish fast but relaxed, followed by the recovery prescribed. Build speed progressively, stay tall and let the legs turn over naturally. They are not automatically all-out sprints.

For A-march, lift one knee at a time with a tall posture and opposite arm movement, then place the foot back beneath you. A-skip adds a small rhythmic hop. Start slowly enough to keep balance and coordination.

A progression from the A-skip: after lifting the knee, gently extend the lower leg and bring the foot back down beneath you. Keep it small and controlled rather than reaching far ahead or snapping the knee straight.

High knees use quick, controlled knee lifts. Fast feet use small, light steps. Heel flicks bring the heel towards the back of the thigh with a relaxed action. Keep posture tall and avoid forcing range or hammering the ground.

Ankling uses short steps with a small rolling ankle action. A straight-leg drill uses a small leg swing and light contacts beneath the body, with knees soft. Keep both drills compact rather than reaching forward or locking the legs.

Run the prescribed uphill efforts with controlled posture and a slightly shorter natural stride. Recover by walking or jogging as written. Downhill recovery is a reset, not an extra hard effort. Choose a safe surface and gradient suited to the session.

Run cadence is steps per minute, usually counting both feet. Pace is time per kilometre or mile; confirm which unit your watch uses. There is no need to force a universal cadence target. HR means heart rate; run power is a separate metric from bike power.

Fartlek alternates quicker and easier running, often by time or landmarks. Intervals repeat defined efforts and recoveries. Tempo is sustained controlled work at the specified target. A progression run gradually increases effort through the run.

Run/walk alternates the stated running and walking blocks. Jog recovery stays gentle enough to prepare for the next effort. Easy and steady are relative to your own fitness and the workout targets, not another runner’s pace.

A brick links two sports, commonly a bike followed by a run. B–R means bike-to-run. T1 is swim-to-bike transition; T2 is bike-to-run transition. Practise the change of movement and the pacing written in your plan.