Swim Session: Pacing & Pace Control

Pacing & pace control.

How good are you at this?

Can you set a goal time … and then pace your swim to hit that time? Without using a tempo trainer, a watch or the clock, can you pace your swim? And can you associate how you feel to a particular pace?

Here’s a main set we did in our Swim Squad last week.

It was about pacing, pace awareness, pace control, moving through the gears, holding form and swimming strong under increasing fatigue.

After a good warm up, we started the set.

5 x 100m + 4 x 25m easy
4 x 100m + 4 x 25m easy
3 x 100m + 4 x 25m easy
2 x 100m + 4 x 25m easy
1 x 100m + 4 x 25m easy

Sounds straightforward.

The aim was to increase pace on each 100 in each block. To add to the challenge, we were also taking the easiest one away on each block.

For example …

First round – 1.24 / 1.22 / 1.20 / 1.18 / 1.16
Second round – 1.22 / 1.20 / 1.18 / 1.16
Third round – 1.20 / 1.18 / 1.16
Fourth round – 1.18 / 1.16
Fifth Round – 1.16

Some swimmers did this brilliantly. Others peaked a bit soon. The more you practice using different gears, and being aware of what pace you’re swimming at, the easier this type of set becomes.

If you struggle to change pace, or consider yourself a one-paced swimmer, try a set like this and see how you get on?