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Mental Physical Technical Swimming

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: How to Pace a Race

How to Pace a Race

20 Mar

Late winter/early spring marks the most competitive time of the year for most swimmers. It’s when all of the hard work performed since early September comes to a head, with swimmers aiming for best times at their championship meets. Knowing how to pace a race is crucial in terms of the ultimate outcome. Listed below is a simple guide designed to help swimmers understand the ideal splits for a 100 of each stroke.

100 FL: 1st 50 = Best Time + 1.5 sec. 2nd 50 = 1st 50 Time + 3.0 sec.

Example: If the Best 50 Time is 29.0, the swimmer should split 30.5 on the 1st 50, and 33.5 on the 2nd 50, for a total time of 1:04.00.

100 BK: 1st 50 = Best 50 Time + 1.0 sec. 2nd 50 = 1st 50 Time + 1.5 sec.

Example: If the Best 50 Time is 30.0 seconds, the swimmer should split 31.0 on the 1st 50, and 32.5 on the 2nd 50, for a total time of 1:03.50.

100 BR: 1st 50 = Best 50 Time + 1.5 sec. 2nd 50 = 1st 50 Time + 3.5 sec.

Example: If the Best 50 Time is 33.0 seconds, the swimmer should split 34.5 on the 1st 50, and 38.0 on the 2nd 50, for a total time of 1:12.50.

100 FR: 1st 50 = Best 50 Time + 1.5 sec. 2nd 50 = 1st 50 Time + 1.0 sec.

Example: If the Best 50 Time is 25 seconds, the swimmer should split 26.5 on the 1st 50, and 27.5 on the 2nd 50, for a total time of 54.00.

Note: Determining goal split times on paper is one thing, while executing them in a race is quite another. Swimmers need adequate time to prepare both physically and mentally in order to split their races as outlined above.



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