Quick Dip: How Should I Pace My Race?

A short read for the car journey

Category: Racing  | Read time: Under 2 minutes

Pacing means choosing how to use your effort across a race. Your distance, stroke and experience all help your coach choose a suitable race plan.

In a 50m sprint, aim for speed from the start: quick, effective strokes and a strong kick. Fast arms still need to move you forward, rather than simply splash faster.

For 100m and 200m, practise an opening pace that lets you keep your stroke effective through the middle. Commit to the finish instead of saving all your effort for the final few metres.

In a longer race, such as 400m, settle into a strong rhythm you can hold. Keep your stroke effective and avoid reaching so far that you lose your rhythm. Using your full sprint effort early can make the remaining lengths much harder.

Practise your planned pace in training so you know how it feels. Work with your coach on how your arms and legs contribute through the opening, middle and finish. A plan you have rehearsed is easier to use than a new instruction just before you race.

As you tire, holding the same speed can take more effort. Feeling that you are working harder does not always mean you are swimming faster.

Afterwards, compare your split times, the times for sections of your race, with how your swimming felt.

Ask your coach: What should my opening pace feel like and where should I increase my effort?

Created by Basingstoke Bluefins Coaching Team