To Swim Fast at the Meet, Swim Fast at Practice; How to Train Consistently at "Race Pace"

Ryan Woodruff

I have written before on this blog about using Pace Cards at practice to help swimmers accurately and consistently train at “race pace.”  Today I am sharing the Pace Cards that we use for training.  Simply type in your best times and goal times in each event and the Pace Card will show you how fast to swim for different training distances in order to be swimming at actual “race pace.” Try it out, and if you have any questions, let me know how I can help.

Click here to download the Excel file to easily create your own SCY Pace Card.

Click here for the LCM version.

Click here to download brief instructions on how to use your Pace Card.

We use these cards frequently at practice.  Click on the “race pace” label at right to see workouts that put this powerful knowledge to use.

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15 thoughts on “To Swim Fast at the Meet, Swim Fast at Practice; How to Train Consistently at "Race Pace"

  1. So the Start15/25 is from the block & the pace is from the push? What's the turn10 on the 50free?

    thanks again,



  2. We are definitely not a USRPT club, but I am an absolute believer in quality race-pace training. I believe that it is a critical component of training, but not the sole focus of our program.


  3. Yes. Start 15 is from the blocks and timed to a swimmer's head breaking the 15m mark. Anything else that says “start” is timed to the hand for fly and breast and “to the feet” (a flip turn finish) for back and free. The 10y turn time is 5y in and 5y out of a turn — I start the watch when their head passes under the backstroke flags on the way in and stop it at the same point on the way out.


  4. This is GREAT!!! I have been looking for something like this to give my swimmers! The formulas for the 200 and 400 IM isn't showing up though. Is this just me??


  5. Sorry, I haven't yet figured out formulas for the IM that I am satisfied with. The four strokes make it much more complicated. Hopefully in the future I will be able to include this. – Ryan Woodruff


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