Ryan Woodruff
Follow @WoodruffRyan
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.
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=”//platform.twitter.com/widgets.js”;fjs.parentNode.insertBefore(js,fjs);}}(document,”script”,”twitter-wjs”);
The Swimming Wizard 
That's awesome….thanks. Are you a USRPT club? We are & I use a sheet but not individual cards.
LikeLike
So the Start15/25 is from the block & the pace is from the push? What's the turn10 on the 50free?
thanks again,
Paul
LikeLike
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.
LikeLike
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.
LikeLike
I can't seem to get the 200 fomulas to work. Am i doing something wrong? Thanks joe
LikeLike
Do you have a SCM version as this would be really useful
LikeLike
Hi Joe,
What kind of problem are you having? What does it look like?
LikeLike
Working on a SCM version now… Will post to this blog and comment here when it is available.
LikeLike
SCM version now posted on our Tools for Coaches Page and on the most recent post.
LikeLike
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??
LikeLike
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
LikeLike
Nice work. There is a tiny problem at the LCM. You cannot set the best time. Any clue? Thanks
LikeLike
Have you tried typing in the time without any punctuation? For instance instead of typing 1:59.99, just type 15999
LikeLike
Yes I did. I set the goal time without punctuation but there is no cell available to set the best time…… Thanks for your response.
LikeLike
Very nice tool!
Where did you get the formulas from?
LikeLike