![]() This translates into a pace per 100 yards of 1:30. (Or use this calculator to do the math for you.)įor example, let’s say John swims a 1,000-yd TT in 15 minutes. Write this number in the table where it says “T-pace.” From there, calculate your pace in the other cells of the right column by adding or subtracting the number of seconds indicated. Record your time for the TT and then divide that time by ten to find your pace per 100. This means you should go into the TT well rested and ready to give it your all. The easiest way to find your T-pace is to swim a 1,000-yd or 1,000-m time trial (TT) at a race-level effort. Importantly, this is your “race pace” for sprint distance triathlons and (for experienced racers) Olympic distance events. To determine your pace zones, we first need to find your lactate threshold pace-i.e., what is commonly called your “T-pace.” Think of the lactate threshold as the dividing line between aerobic and anaerobic effort. But effective use of the pace clock first requires determining your training pace zones. So how can you effectively monitor your training intensity in the pool? The simplest answer is to turn to the tried and true pace clock or stopwatch. Although many triathletes use heart rate monitors while running and/or power meters while cycling, this same equipment is impractical while swimming. This means monitoring not just training volume, but training intensity. That means for the second repeat you'll leave on “the top." For the third repeat, add another 45 seconds to leave on the :45 and so on.Any triathlete with limited time understands the value of making every workout count. You'll add 45 seconds to that to figure out when you'll leave for the second repeat. Say you leave on the :15 for the first repeat. When keeping track of intervals, you'll have to do some math.įor example: If the interval is the 45, then that means you'll leave 45 seconds apart for each repeat. Swimming SetsĪnother instance where you'd use a pace clock is if you're using intervals in practice. This means you swam the lap in 27 seconds. Take the first number and subtract it from the second to get 27. If you left the wall on the :10 and touched the wall on the :37, then you'll have to do some math to figure out your time. It gets more complicated if you leave the wall at a different time. That means you swam the lap in 23 seconds. When you touched the wall, the second hand was at the 23. This will help you determine what your time is.įor example: Say you've sprinted a lap of freestyle. After you've swum the distance that you want to time, glance back up at the clock. Leave the wall when the second hand gets to the 60. ![]() The best way to get your time is to leave on “the top". If your times are improving, you know that you're on the right track. If you're faster today than you were yesterday, you should work on your stroke or practice habits. Knowing your speed is a good indicator of how well you're swimming. If you're wondering how fast you're swimming, you can utilize the pace clock to find out your speed. ![]() Monitoring your speed and managing intervals are two key uses. You can use a pace clock for a few functions. Once again, you mainly need to pay attention to the seconds.Īlthough not as intuitive, the lingo used with digital clocks hold the same meaning : The 60 is still called “the top" and the 30 is still called “the bottom." How to Use a Pace Clock These clocks work similarly to the traditional clock: The minutes and seconds are displayed, but in a digital format. When reading the clock, the main hand that you need to pay attention to is the second hand.Īlthough most pools still use traditional pace clocks, some universities and well funded pools now have digital clocks. When doing a set, you might hear a coach or fellow swimmer say, “Let's leave on ‘the bottom.'" This means leave the wall when the second hand gets to the 30. Similarly, the 30, called “the bottom," is on the bottom of the clock. This means that there's a “60" written at the top of the clock instead of a “12." This is why swimmers often refer to the “60" as “the top." How to Read a Pace ClockĪ traditional pace clock looks like a large analog clock with a few small tweaks: There's no hour hand, and the clock has seconds written on it instead of hours. After the interval is decided, you'll need to pay attention to the pace clock to stay on the interval, not confuse your lane-mates, and not interfere with others' workouts. If you're on a swim team, either your coach or your lane-mates will decide on an interval that'll be used for a set. Understanding a pace clock is beneficial for you in so many ways! It also helps keep your mind fresh and alert. A pace clock is not only good for monitoring your swimming progress. ![]()
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