Leadoff Pace

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

“How fast should I swim at the beginning of my race?” It is a question often heard on the pool deck at meets. Don’t wait to decide this at the meet! Use the LCM Goal Pace Spreadsheet to figure out how fast you need to be in the first 50 or 100 to reach your goal time. Here is a set to get in that early-race-speed groove:

1 x 50 from a dive at P200 or P400
150 ez, perfect technique choice at race cycle count

For milers, I would suggest:

1 x 100 from a dive at P100 (get 50 split)
100 ez, perfect technique at race cycle count

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