THE PACE CLOCK

 As we get closer to that first day of workouts I thought it might be wise to reacquaint ourselves with one of the best tools that each of you have to help you reach your goals and to swim faster than you ever have.  That tool is the “PACE CLOCK” and it might have either a digital or analog face.  It could be any color.  Regardless of the pace clock you use it will give all of you the same valuable information so that you can take your swimming to a new level.

The pace clock also helps your coach run through an efficient practice while allowing corrections individually during the workout.  It allows the coach to “coach” instead of being a traffic 👮‍♀️.  How does the pace clock help each of you, let’s take a look; 

• Helps you learn your time
• Allows you to set some practice goals.
• Gives you a better sense of awareness in the water
• Allows you to work on different strokes within the workout

Let’s grab a piece of paper or make a copy of this and bring it to that first practice and I’ll take them home and check them out.  If the group scores 90% or better we will have doughnuts for that first Saturday practice and yes I’ll see if we can go with chocolate and sprinkles.

Lets first help you understand how important it is to know your times.  Remember they are important to you and you alone so if your relying on me to know all your times in all events you will be waiting a long time.  They should be important to you and that’s how it should be.

Answer the following 

PART A

1. What is your best time in 50 free?
2. What is double that time ?
3. What is your best time in 50 of your best stroke?
4. What is double that time ?
5. How much slower is 2 from 1 and 4 from 3?
6. How do you think the 50 splits should look like in the two events?

PART B. Here are some tips you have heard  when using a pace clock.  Cross out any that are not helpful.

• Remembering what number you left on.
• Just push off right away when the person in front of you has left
• Look at the clock when you touch the wall (AND YOU WILL GET YOUR FINGERS ON THE WALL) to get your finish time.
• Look at the clock to see if you are holding pace.
• Ask your coach your time on a repeat because they will know what you left on.
• It tells you how much time left in practice. (Hint if that your concern your focus on improving is lacking)

PART C. Okay now let’s say we are doing 5x50’s on the 50. What number do you leave on each repeat if we start on the 60?

 #1 leave on the 00

#2 leave on the______

#3 leave on the ______

#4 leave on the ______

#5 leave on the______

Now let’s see how you handle following directions and using the pace clock for a more difficult set.

We are doing 4 rounds of the following 3x100IM @1:45 followed by 4x25 kick IMO FAST @35. Rest 1:00 between rounds.

 ROUND 1 #1 IM on the 00. #2 IM on the____ #3 on the. #1 kick on the____ #2 on the____ #3 on the #4 on the ____

Round 2 starts on the ____ #2IM _____#3IM_____. #1kick _____ #2_____#3_____#4______

Round 3 starts on the____. #2IM______ #3_______. #1kick_____#2______#3_____#4_____

How are you all doing so far.  Awesome 😎 I am sure.

Last little exercise for you are basic little Monday warm up to start our season to see where we all fall.

12 x100 free (4@2:00/ 4@ 1:50/ 4@1:40

#1 leave on the 00 #2 on the____ #3 on the____#4 on the_____

#5 on the _____#6 on the_____#7 on the______ #8 on the____

#9 on the_____#10 on the____#11 on the______ #12 on the____

Now we are going to see if we can swim and avoid chaos within the lane. We are doing 8x25 kick on the 40

Swimmer 1 leave on the 00. 2nd 25 on the _____ 3rd 25 on the____

Swimmer 2 leaves on the____ 2nd 25 on the____ 3rd 25 on the ____

Swimmer 3 leaves on the_____2nd 25 on the____3rd 25 on the_____

Don’t forget the pace clock is another tool in your bag that will help you achieve your goals but you need to have the proper attitude as you use it going through the workout.

Have a great week at school and enjoy the day off Friday.