SHIFTING GEARS

 

Why is it important to learn how to pace in swimming and how does it relate to your overall speed in the race.  If your parents have the gauge on the family car ask them to explain it to you.  

Basically it is called a tachometer and it measures how hard your engine is working to move forward.  Notice how steady it is when the car is moving at a consistent speed and how it jumps around when it stops and goes.

Your event will ultimately determine how you manage and pace your race.  The hardest part to understand is that pacing is not all abut speed.  It's about strategy, control and most important efficiency.  The better you understand your pacing strategy the more confident you will be with your races.  Every workout we do is an opportunity to improve your pacing skills.  There are also things (we call them the little things) that happen during your races that ultimately affect your ability to pace your race correctly.

THE LITTLE THINGS (THE LIST)

• the start (not reacting and exploding)
• tight streamline off start
• poor stroke technique
• weak underwater kicks off starts and turns
• breathing off first stroke off walls
• slowing down into walls
• not finishing hard into pad

All of these "little things" affect your efficiency while swimming and it will drive your inner tachometer crazy and when that happens you use more energy (fuel).  It all goes down hill from there because as your energy/fuel levels start dropping your technique begins to falter.  Your engine is beginning to struggle and sputter as you are trying to finish your race.

FRIDAY GOLD MAIN SET

18x100 free (3 rounds of 6)

ROUND 1

3x100 @1:40 ( hold a smooth steady pace working technique and turns)

2x100 @1:30 ( building a little speed of each turn. DO NOT GET TO RACE SPEED)

1x100 @1:20 (we are building our pace so we are racing)

Go right into 50 easy kick.  Catch your breath.

ROUND 2

2x100 @1:40 (hold a steady pace working technique and turns)

2x100 @1:30 ( building a little speed off each turn but don’t go too crazy)

2x100 @1:20 ( building a little to race pace. These will hurt a little bit but no excuses.)

Go right into 50 easy kick, breathe and reset

ROUND 3 with your fins

1x100 @1:40 ( again hold that steady smooth pace)

2x100 @1:30 (again build off each turn but don’t race yet)

3x100 @1:20 ( now we are going to see who the super heroes are)

Go right into that 50 easy kick 

How to do it well?  Instead of just showing up for workout and swimming, focus on the purpose of the workout and what we  are trying to accomplish.