As a bonus to this workout I’ve included a copy of the pace chart I handed out. I asked the athletes to attempt to hit their goal 200 pace on the 75s. I think it’s extremely valuable to not only DO the paces required in a certain swim, but to KNOW that the paces have been trained … my belief is that this knowledge of the practice/racing connection is key to reproducing the swims in a race.
Pace Chart
| 200 Goal Paces | 1st 50 (dive) | 1st 75 | 2nd 75 |
|---|---|---|---|
| 1:35.5 | 22.5 | 36.5 | 36.5 |
| 1:37.7 | 23.0 | 37.25 | 37.25 |
| 1:39.5 | 23.5 | 38.0 | 38.0 |
| 1:41.5 | 24.0 | 38.75 | 38.75 |
| 1:43.5 | 24.5 | 39.5 | 39.5 |
| 1:45.5 | 25.0 | 40.25 | 40.25 |
| 1:47.5 | 25.5 | 41.0 | 41.0 |
| 1:49.5 | 26.0 | 41.75 | 41.75 |
| 1:51.5 | 26.5 | 42.5 | 42.5 |
| 1:53.5 | 27.0 | 43.25 | 43.25 |
| 1:55.5 | 27.5 | 44.0 | 44.0 |
| 1:57.5 | 28.0 | 44.75 | 44.75 |
| 1:59.5 | 28.5 | 45.5 | 45.5 |
| 2:01.5 | 29.0 | 46.25 | 46.25 |
| 2:03.5 | 29.5 | 47.0 | 47.0 |
| 2:05.5 | 30.0 | 47.75 | 47.75 |
Our friends of the Swimming Wizard website told us about their tools for coaches section where they have excel spreadsheets to create a customized “pace card” for each of your athletes. Get them at http://swimmingwizard.blogspot.ch/p/tools-for-coaches.html