Swimming on the pace clock

Setup

1. A pace clock visible from the wall at the start end. If there's none, a large stopwatch or tablet timer on the deck works.
2. Two to four swimmers per lane, circle swimming in the direction the pool or coach sets.
3. On deck, explain the clock: one hand sweeps round once a minute. 'The top' is when it points straight up at 60 (or 0).

How it runs

1. Explain a send-off: the time from one departure to the next, which includes the swim and the rest. If the send-off is one minute, a swimmer who leaves on the top leaves again on the next top.
2. First swimmer leaves on the top, the next on the 5, the next on the 10, so everyone keeps a 5-second gap.
3. As each swimmer touches, they look at the clock and note where the hand is: that tells them their time and how long they have to rest.
4. Main set: 6 × 50 m freestyle on a send-off the coach picks so each swimmer gets a short rest. Slower lanes get a longer send-off; the goal is even times, not a race.
5. Swimmers call out their time after each swim (for example 'top to 52' means they took 52 seconds) and try to keep every repeat within a couple of seconds of the first.
6. Add a harder variation: send-offs that don't start on the top, so swimmers have to add time on the clock themselves.

Coaching points

• Read the clock on the touch, before lifting the goggles or talking.
• Work out the next departure as soon as you arrive.
• Leave exactly on your number; the 5-second gap stops swimmers catching each other.
• Even times show good pacing; a fast first swim that fades shows the start was too quick.

Common mistakes

• Leaving when the swimmer in front leaves instead of 5 seconds later.
• Forgetting the departure time and guessing.
• Sprinting the first repeat and struggling to make later send-offs.
• Resting in the middle of the wall where others need to turn.