To be able to use a swimming pace clock effectively, swimmers need to first understand the criteria for the up and coming set. When the coach says, “let’s go on the red top” that means that the set will start when the red portion of the second-hand reaches the ‘60’.Similarly, the 30 on the bottom of the clock, is referred to as “the bottom”.For example, the “60” at the top of the pace clock is referred to as “the top.”.Although they are better than no pace clock at all, digital pace clocks are sometimes difficult to read and are not generally the preferred choice of competitive swimmers.Ĭoaches and swimmers often use pace clock jargon when referring to the criteria for the up and coming set.Some swimming pools have a digital wall mounted pace clock, usually with minutes and seconds displayed. For example, sets of 4 x 400m on 5 minutes have a 15 secs (seconds) RI and sets of 4 x 25m on 20 seconds have a 30 secs RI.The longer endurance distance sets, usually have a short rest interval (RI) and the shorter sprint sets, usually have longer rest intervals.In between each repeat, there is a varying rest interval, to enable the swimmer to partially recover from the rigours of swimming.For example, sets of 4 x 400m on 5 minutes and sets of 4 x 25m on 20 seconds.In order to achieve the desired intensity for each repeat, the coach sets the swimmer’s target times.For example, sets of 4 x 400m to build endurance or sets of 4 x 25m to develop speed.Swimmers perform repeats (reps) of these sets to achieve the desired outcomes.In order to achieve this, coaches include various training sets of differing disciplines, distances and intensities, into their training programmes.It enables swimmers to monitor their interval repeat swims, allowing them to establish and control their training pace and intensity, to help them achieve their repeat target times.Ī key objective of all swimming training programmes is to improve the swimmer’s fitness, endurance and speed.The importance of using a swimming pace clockĪ swimming pace clock is an important piece of equipment in any competitive swimming programme. Example 4: 10 x 100m freestyle on 1.50 “From the red top”.Example 3: 10 x 50m freestyle on 45 Secs “From the red top”.Example 2: 10 x 50m freestyle on 55 Secs “From the red top”.Example 1: 10 x 50m freestyle on 1 minute “From the red top”.The importance of using a swimming pace clock.
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