Whether you swim for personal recreation or have competitive goals in mind, you’ll almost certainly benefit from improving your existing set of skills. For recreational swimmers, improved skills translate into increased confidence and a more relaxed attitude in the water.

For competitive swimmers, improvement in the pool often proves essential for meeting specific objectives, such as making a team or winning an event. Whatever your motivation, you can take advantage of a very simple method of promoting skill improvement: timing yourself while doing laps for training. Our brief rundown will explain the details of this tried-and-true technique.

The Pace Clock

Any facility dedicated to training swimmers will have a pace clock (or lap clock) set up in a prominent location. Unlike a traditional clock, this swimming-specific device has no hour hand. Instead, it displays time in minutes and seconds.

At the top of the dial, where you’d typically see the number 12, you’ll see the number 60, which designates the beginning of each minute as the red second hand rotates around. Time is highlighted in five-second intervals.

Some clocks also have a black minute hand that advances every time the second hand completes a full rotation. In addition, some advanced pace clocks have digital rather than analog readouts.

Timing Your Rest Intervals

Believe it or not, one of the most basic and important steps in improving your swimming is keeping track of the time you rest between laps. Why? To begin with, most new swimmers have relatively poor technique in both breathing and body coordination.

Instead of improving their technique, many swimmers (especially those who swim alone or outside of an organized environment) think they’ll get better just by doing more laps.

However, this approach is counterproductive. Two things will likely occur when you swim for as long as you possibly can without stopping.

  • You’ll feel unusually fatigued due to the accumulation of carbon dioxide in your bloodstream.
  • When you finally stop, the unpleasant and draining fatigue will encourage you to rest for an extended period.
  • The overall outcome of this scenario is reduced workout efficiency and delayed swimming improvement.

Instead of falling into this trap, use a pace clock to track your resting time. Imposing discipline on your rest intervals has several important benefits. First, you’ll avoid “swimming yourself out” and increase your chances of staying within your current physical limitations.

More importantly, for your long-term improvement, improving your breathing control and gradually building up your physical fitness will increase the odds of expanding your limitations.

A qualified swim instructor can help you set an appropriate rest interval for your current ability level.

Timing & Controlling Your Pace

A pace clock also provides an excellent method of tracking your speed in the pool.

  • The easiest way to use this technique is to start your first lap when the second hand on the clock reaches the “60” at the top of the dial.
  • When you finish swimming your intended distance, look at the clock and note how much time has elapsed. You now know your current swimming pace for the stroke you used.

As you gain more experience in the pool, continue to use this timing method. Gradual improvements in your lap speed will help you keep track of your growing abilities and provide a measurable source of personal inspiration.

You can also use the same basic approach when you swim sets of laps, although you’ll have to keep track of the math to use a pace clock. Your instructor can help you learn how to calculate the intervals of your sets efficiently.

You can also use a pace clock to set or control your speed in the pool. This approach allows you to establish reasonable goals and mark your improvement by passing meaningful milestones. Whether you swim recreationally or competitively, these little victories will help keep you motivated and inspire you to make the most out of your time in the water.

Counting Your Stroke Rate

  • Another timing-related technique that can help you improve your swimming capabilities is counting your stroke rate.
  • Generally speaking, efficient swimmers use fewer strokes to travel a given distance than inefficient swimmers.
  • This means, among other things, that tracking changes in your stroke rate can help you set goals for efficiency improvement.
  • Start by determining the number of strokes to swim a given distance.
  • Once you know this number, gradually lower your rate as part of your overall training plan.

As in other areas of training, advice from a qualified swim instructor will help tremendously. It will allow you to maximize the benefits of swimming while maintaining adequate safety margins.

Additional Considerations for Self-Timing

  • Using a pace clock and monitoring your stroke rate is essential for tracking your swimming progress.
  • Consider integrating technology such as wearable fitness trackers, which provide accurate data on lap times, stroke, and heart rates. These devices ensure you receive comprehensive feedback on your performance.
  • Maintain consistency in your training regime, ensuring conditions such as distance and effort level are similar each time you measure speed or stroke rate.
  • Balance technique improvement with speed; focusing solely on low swim times may lead to neglecting proper form, which is crucial for long-term advancement and injury prevention.

Additional Tips

  • Take advantage of online resources and apps to help with lap timing and tracking progress.
  • Don’t be discouraged by slower times; improvement takes time and consistency. Celebrate each small victory!
  • Set realistic goals for yourself and keep track of your progress over time.
  • Mix up your training sessions with intervals, drills, and distance swims to challenge different aspects of your swimming abilities. This will also help prevent boredom and burnout from repetitive workouts.
  • Consider joining a swim team or participating in open water races to add variety and motivation to your swimming routine. These experiences can also provide valuable feedback from coaches and fellow swimmers.
  • Always prioritize safety in the pool and listen to your body’s limitations.

FAQs: Timing Your Swim for Improvement

Q: How long should I rest in between laps?

The length of your rest interval will vary depending on your current ability level and the type of training you are doing. A qualified swim instructor can help you determine an appropriate rest interval.

Q: What’s the best way to use a pace clock to track my speed?

Start a lap when the second hand reaches “60” at the top of the dial. When you finish swimming, note how much time has elapsed and calculate your lap time. As you improve, continue to use this method to track your progress and set goals.

Q: How do I know if my stroke rate is efficient?

Generally, more efficient swimmers use fewer strokes to travel a given distance. By tracking your stroke rate and gradually working to lower it, you can improve your overall efficiency in the water.

Q: How can I integrate wearable technology into my swim training?

Wearable fitness trackers can provide detailed data on lap times, strokes, and heart rates. This technology allows you to track your performance over time, allowing you to adjust your training plan based on accurate feedback. Ensure your device is waterproof and suitable for your swimming needs.

Q: Should I focus more on speed or technique when training?

Both are crucial, but maintaining proper form should be your priority to prevent injuries and ensure long-term improvement.

Q: What are some common mistakes to avoid when using a pace clock?

Common mistakes include not starting or stopping the clock accurately, miscalculating lap times, and ignoring rest intervals.

Q: What precautionary measures should I take to ensure safety while self-timing?

Always swim in supervised environments, and don’t push beyond your physical limits. Have a fellow swimmer or lifeguard present, especially when attempting new or strenuous workouts.