Race-pace broken swims

Setup

1. Each swimmer picks one race (for example 100 m freestyle) and works out a goal pace for each 25 m from their own recent race or time trial.
2. One swimmer per lane if possible; otherwise start 10 seconds apart so nobody swims in someone's wash.
3. A pace clock visible from both ends, and a full warm-up first (15–20 minutes, including a few build-up 25s).

How it runs

1. Broken 100: 4 × 25 m at goal race pace, hanging on the wall for 10 seconds between each 25.
2. Swimmers read the clock at every touch. At the end, take the 30 seconds of rest off the total to get the broken swim time.
3. Swim 100–200 m very easy, then rest until breathing is back to normal before the next round.
4. Do 3–4 rounds. Stop the set when the pace or the stroke falls apart, rather than grinding on.
5. Other versions: a broken 200 as 4 × 50 m with 15 seconds rest, or a broken 50 as 2 × 25 m with 5–10 seconds rest.

Coaching points

• Race pace means race stroke: the same breathing pattern, turns and streamline as in the race.
• Treat each push-off like a race turn, tight and fast, not a lazy shove.
• The short rest is for breathing and refocusing, not chatting.
• Write the splits down so each swimmer starts to feel their pace without the clock.

Common mistakes

• First 25 far too fast and the last one fading: aim for even splits.
• Extra breaths and a slower tempo creeping in once tired.
• Adding round after round until quality and shoulders give out.