Using the Pace Clock: The Skill Every Swimmer Needs to Master

Parent Guide Series - January 2026

The pace clock is a fundamental training tool in swimming.

Positioned at the end of the pool and running continuously, it provides a shared reference for start times, swim speed, and recovery. It allows swimmers and coaches to structure training accurately and consistently.

Used correctly, the pace clock turns swimming from unmeasured lengths into purposeful, repeatable work. It supports pacing, accountability and decision-making at every level of the programme.

Why It Matters

From Skills Academy through to Performance squads, learning to use the pace clock is essential.

It enables swimmers to:

• Control when they start

• Measure how fast they swim

• Understand recovery

• Respond accurately to coaching feedback

As swimmers progress, the pace clock becomes central to how they manage effort, judge consistency and take responsibility for their training. These skills directly support race preparation and long-term development.

How to Read It

All pools use analogue pace clocks. The hands complete one full rotation every minute.

Each number represents seconds, not hours:

• Top = :00

• Quarter = :15

• Half = :30

• Three-quarters = :45

Many young swimmers are less familiar with analogue clocks.Learning to read one develops timing, awareness and basic maths, alongside swimming skills.

This is also a core skill for lane leaders, who use the clock to set rhythm, manage spacing and keep the lane organised.

Coach’s Tip: "Always look before you go — know your start point"

Red and Black Hands

The pace clock has two hands, offset by 30 seconds.

Most swimmers start on the red hand. The black hand is used by coaches to adjust recovery or manage lane flow when required.

Understanding both helps swimmers follow complex sets accurately. The pace clock has two hands, offset by 30 seconds.

Most swimmers start on the red hand. The black hand is used by coaches to adjust recovery or manage lane flow when required.

Understanding both helps swimmers follow complex sets accurately.

Example 1 — Reading Your Time

During a 150m continuous warm-up swim, swimmers practise reading the clock at each 50m.

Touch the wall, glance at the red hand, and push off immediately.

Length	Distance	Focus	Split	Red-Hand Position	Total
1	50m	Controlled	0:42	:42	0:42
2	50m	Build	0:40	:22 past top	1:22
3	50m	Strong	0:38	:00	2:00

This confirms whether pace is being maintained or lost.

Coach’s Tip: The clock records what happened, not what it felt like.

Example 2 — Age Group Performance Threshold Set

Threshold sets develop pacing control under fatigue.

Set example: 5 × (3 × 100m FS) @ 1:35 Restart every 5:30 Total distance: 1500m

100m	Start	Finish	Red-Hand Position	Split
1	0:00	1:16	:16 past top	1:16
2	1:35	2:52	:52 (8 before top)	1:17
3	3:10	4:29	:29 past top	1:19

A small drop-off is expected at threshold. A large drop-off usually indicates the opening pace was too fast.

These pacing skills transfer directly to racing, where swimmers must judge effort accurately across each length.

Honest Training Standards

Effective training requires:

• Clear water

• Accurate timing

• Consistent effort

These standards are used across high-performance swimming programmes worldwide.

The pace clock enforces them by making effort visible and repeatable.

Lane Gaps — Getting It Right

Swimmers leave one at a time to maintain spacing.

As a guide:

• 25m pool, 4 swimmers → 10 seconds

• 25m pool, 6–7 swimmers → 5 seconds

• Faster lead swimmer → reduce the gap

• 50m pool → typically 5 seconds

Correct spacing protects pacing accuracy and avoids drafting.

Timing the Push-Off

Swimmers should aim for feet to leave the wall exactly on time.

Use the S–D–L–P sequence:

• Set — one hand on the wall, one arm straight

• Drop — lower beneath the surface 1–2 seconds early

• Lock — final streamlined position

• Push — leave the wall on the target second

Dropping early allows the push-off to be controlled rather than rushed.

Lane Etiquette — Toe Tapping

Continuous toe tapping is not acceptable.

If catching up:

1. Tap once and pass safely down the centre of the lane

2. Or wait and reorder at the next start

Toe tapping is rarely required in repeats of 100m or less.Correct lane order prevents the issue.

Coach’s Tip:  Repeated toe tapping indicates poor spacing, not good communication.

Why We Avoid Drafting (“Getting a Tow”)

Drafting reduces training quality.

Swimming directly behind another swimmer:

• Reduces drag by around 20%

• Lowers energy cost by up to 30%

The same effect is well documented in elite cycling, where slipstreaming can reduce resistance by 30–40%.

Drafting:

• Masks pacing errors

• Reduces training stimulus

• Hides fatigue

• Undermines fitness tracking

A swimmer who drafts may appear faster, but they are not improving at the same rate.

Coach’s View: "The pace clock rewards honest effort. Drafting invalidates the data."

Final Coach’s View

The pace clock is a simple tool, but it demands attention and accuracy.

Swimmers who use it correctly train with intent. Swimmers who ignore it rely on others to manage their work.

Learn the clock. Use it properly. Train with purpose.

How Pace-Clock Skills Progress Through the Bluefins Pathway

Squad Stage	What They Learn	Coaching Focus
Skills Academy	Learn what the clock does and when to go	Basic timing awareness
Competitive & County Development	Use 5s / 10s gaps, check finish times, hold pace	Develop pacing, link times with effort, avoid drafting
Age Group & Youth Performance	Apply clock to threshold, aerobic and race-pace sets	Understand cycles, drop-off %, recovery
Regional & National Performance	Combine clock data with stroke count, heart rate, perceived effort	Refine race strategy and efficiency

Coach’s Tip:  "The best swimmers don’t just know their time — they know why it was that time."

Clock Challenges

Drill	Goal	Focus
10 × 100m FS @ 1:40	Hold 1:25–1:28	Endurance pacing
8 × 50m @ :60 (Build)	Each 50m faster	Speed control
400m + 200m TT (CSS Test)	Calculate threshold pace	Aerobic tracking
6 × 25m from push, 5s gaps	Hold even splits	Reaction & rhythm
Crash & Burn	Start @ 60s cycle, 50m FS, reduce 1second each rep	Cycle control & fatigue resistance

Experienced swimmers can often reach a 35-second cycle, testing form and composure under pressure.

Coach’s Tip: "Don’t chase PBs in training — chase consistency. That’s what leads to faster races."

Coach’s View: "Whistle control is essential for many of these test sets. Under fatigue it becomes harder for swimmers to log times accurately, so clear audio control keeps everyone on the same cycle and in rhythm."

Parent and Swimmer Guide

For swimmers:

• Always look before you go — know your start point.

• Drop 1-2 seconds before your target start time.

• Keep gaps consistent.

• Log your splits honestly.

• Use the clock to learn, not to hide.

For parents:

• Ask what your swimmer was “holding” rather than if they won the rep.

• Celebrate consistency and effort.

• Encourage independence — the clock teaches focus and self-management.

• Remember: learning the pace clock builds skills that extend far beyond the pool.

Written by Spencer Turner Head of Swimming, Basingstoke Bluefins Swimming Club