This month sees a prolonged focus on pace awareness and judgement with our SwimSmooth squad at Richmond. I’m always very pleased to see the rate of progress across all abilities and lanes as a result of ‘dialling in’ correct pacing at a true measure of the swimmer’s CSS pace (Critical Swim Speed) which is essentially their sustainable threshold pace. This is not the fastest possible 100m they can produce, as last week our Wednesday squad had the fun to test out and note the effect on subsequent ability to maintain CSS after an ‘eye-balls out’ set of 4 x 100’s! Paul Newsome when coaching his Perth squad refers to this as ‘Pretty Flippin’ Quick’, or PFQ!
1) The impact of over-pacing early on in the session, in terms of sustaining true threshold pace as they progress through the session
2) How to swim efficiently to maximise the relentless rest intervals as you decrease distances, the rest times are consistently short turn around times
3) Developing consistent pace awareness using the good old fashioned pace clock or own stopwatch
4) Increased mental agility performing mental arithmetic as they swim each 100m, 50m or 25m effort!
5) Significant conditioning benefits sustaining pace and developing aerobic endurance
Enjoy the session!