Last Updated on February 12, 2024 by admin
In this article, we’ll provide hacks, insights and tips on how to control the pace and intensity of a training session by correctly using a swimming pace clock.
The importance of using a swimming pace clock
A swimming pace clock is an important piece of equipment in any competitive swimming programme.
- 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.
A key objective of all swimming training programmes is to improve the swimmer’s fitness, endurance and speed.
- To achieve this, coaches include various training sets of differing disciplines, distances and intensities, in their training programmes.
- Swimmers perform repeats (reps) of these sets to achieve the desired outcomes.
- For example, sets of 4 x 400m to build endurance or sets of 4 x 25m to develop speed
- To achieve the desired intensity for each repeat, the coach sets the swimmer’s target times.
- For example, sets of 4 x 400m in 5 minutes and sets of 4 x 25m in 20 seconds.
- In between each repeat, there is a varying rest interval, to enable the swimmer to partially recover from the rigours of swimming.
- The longer endurance distance sets, usually have a short rest interval (RI) and the shorter sprint sets, usually have longer rest intervals.
- 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.
Types of swimming pace clocks
Swimming pool pace clocks are usually large wall clocks mounted at either one or both ends of the pool.
- If a swimming pool has two pace clocks, they are usually synchronised with each other.
- However, some swimming pools do not have a pace clock, or they are difficult to read.
- In this case, some clubs have their own free-standing pace clocks, which can be positioned on the poolside/deck for the convenience of the swimmers.
The most common and popular pace clock is the traditional analogue type.
- These display the seconds in a minute, divided into 5-second increments from 5 to 60 seconds, with a “60” at the top of the clock display, rather than a “12” of a conventional clock.
- There is usually a single double-sided second hand, with half the second-hand black and the other half red. The red half of the second-hand is usually used for indicating the start of a set and subsequent reps. (see image above)
Some swimming pools have a digital wall-mounted pace clock, usually with minutes and seconds displayed.
- 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.
Pace clock jargon
Coaches and swimmers often use pace clock jargon when referring to the criteria for the up-and-coming set.
- For example, the “60” at the top of the pace clock is referred to as “the top.”
- Similarly, the 30 on the bottom of the clock, is referred to as “the bottom”.
- 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’.
How to read a pace clock
To be able to use a swimming pace clock effectively, swimmers need to first understand the criteria for the up-and-coming set.
- For example, what stroke, what distance, how many reps, at what intensity, what is the target time, what is the rest interval and when do they start?
- This information will be provided to the swimmer by the coach, usually via both written and verbal communication.
- Once the swimmer has understood the set criteria, they then watch the pace clock for the appropriate starting time, ready to start the set.
- As they complete the first repeat the swimmer glances at the pace clock to see how long it took them to complete.
- During the rest interval, the swimmer needs to quickly calculate whether they are swimming as instructed.
- Some swimmers consistently rely on the lead swimmer to read the pace clock on their behalf, to ensure they are swimming at the correct pace and intensity.
- That’s okay when a swimmer is first learning how to use the pace clock, but as they develop, they will need to master the pace clock for themselves, in order to ensure they can judge their own training and competitive swims.
Rest Intervals
It’s important that swimmers take their full amount of allotted rest between sets.
- This ensures they have an opportunity to partially recover from the rigours of swimming, and to ensure they are training at the correct intensity.
Helping to leave sufficient gaps during training
A pace clock can help swimmers ensure that they have a sufficient gap between them and the swimmer in front of them in a lane whilst training, by using the pace clock to help leave typically either a 5 or 10-second gap.
- This not only helps to ensure that all the swimmers can perform their sets to the correct intensity, or their drills correctly, but can also help prevent unnecessary collisions.
- This especially useful for younger or less experienced swimmers
Examples of how to read a pace clock
Example 1: 10 x 50m freestyle on 1 minute “From the red top”
The easiest target time sets to understand, are those that start and finish on an even minute.
- The set is 10 times 50m freestyle with a target time of 60 seconds, which includes the rest interval.
- The set starts when the red hand reaches the ‘top’ of the clock, namely the 60-second marker.
- The swimmer will repeatedly leave on the ‘red top’ for each repeat until the set is completed. (see image above)
Example 2: 10 x 50m freestyle on 55 Secs “From the red top”
As a swimmer matures and develops, they will become faster and stronger swimmers.
- To continue their development, their set target times will be reduced.
- For this example, the set is 10 times 50m freestyle with a target time of 55 seconds.
- This time also the rest interval. The set starts when the red hand reaches the ‘top’ of the clock, namely the 60-second marker.
- On the first rep, the lead swimmer sets off on the ‘top’ 60-second marker.
- As each rep is off 55 seconds, on the second rep the lead swimmer sets off on the ‘55’.
- For the third rep, the lead swimmer sets off on the ‘50.
- On the fourth rep, the lead swimmer sets off on the ‘45’ and so on, until the set is completed. (see image above)
Example 3: 10 x 50m freestyle on 45 Secs “From the red top”
For this example, the set is 10 times 50m freestyle with a target time of 45 seconds, which includes the rest interval, starting when the red hand reaches the ‘top’ of the clock, namely the 60-second marker.
- On the first rep, the lead swimmer sets off on the ‘top’ 60-second marker.
- As each rep is off 45 seconds, on the second rep the lead swimmer sets off on the ‘45.
- For the third rep, the lead swimmer sets off on the ‘30’.
- On the fourth rep, the lead swimmer sets off on the ‘15’ and so on, until the set is completed. (see image above)
Example 4: 10 x 100m freestyle on 1.50 “From the red top”
To ensure that they achieve their set target times, some swimmers look for a timing pattern.
- This can help them remember the time they started the rep, the time they finished the rep and what time they should leave to start the next rep.
- For example, a swimmer swims an easy 4 x 100m freestyle on a 1.50. For the first rep, the swimmer will leave on the ‘60’ (top).
- On the second rep, the swimmer will leave on the ‘50’.
- For the third rep, the swimmer will leave on the ‘40’.
- On the last rep, the swimmer will leave on the ‘30’ (bottom) So the pattern to derive the next starting time = the previous starting time, minus 10 seconds. (see image above) (see further examples above)
Takeaway
Being able to use a swimming pace clock is a key competitive swimming skill.
- A swimming pace clock enables a swimmer to establish control of their pace and swimming intensity while they are performing their training sets.
Related article on how to use a swimming stopwatch
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