Learning the Clock, Circle Swimming, & Revisit Prior Learning

Developmental practice timeline:
[get in and go] + [2 x 25 SL + Position 11] + [Question of the Day] + [Warmup set: 4 x 25 on 1:00]

4 x 25 on 1:00 [something]

“Do four twenty-fives on the one minute, five seconds apart, of freestyle. Remember to streamline underwater to the flags at the start of every twenty-five. Go five seconds apart, starting on the zero zero.”

or

4 x 50 on Heads and Tails + 5 [something]

“Do four fifties heads and tails plus five seconds (the first person goes five seconds after when the last person on your lane touches the wall). These are all freestyle. Focus on streamlining underwater to the flags whenever you push off the wall. First person, ready go.”

Do simple sets that are about 4-6 minutes total and give many chances to follow the clock, set up the lane, and leave 5 seconds apart.

Circle Swimming

Start “automating” your sets so the coach doesn’t need to say “ready go” for every swimmer.

Reading the pace clock:

Objective

To teach swimmers how to conduct and participate in basic swim sets, focusing on streamlining, clock management, and lane organization.

Why

Introducing swimmers to the structure of swim practices, including clock reading and lane organization, helps them become self-sufficient and better prepared for more complex sets in the future. This foundational knowledge is crucial for their growth as competitive swimmers.

Coach’s Actions

1. Create simple sets that provide easily achieved swims and times
   • This is a chance to start “swimming” like a practice but it should be super achievable, fun, and with lots of rest.
   • The focus is lesson on the aerobic swimming, and more on the structure of the set: clock, lane organization, leaving at the appropriate time, or following the drill / focus (speed).
2. Teaching Clock and Lane Management:
   • Explain the concept of basic sets like 4 x 25 on 1:00 and 4 x 50 on heads and tails.
   • Demonstrate how to read the clock and calculate start times.
   • Teach lane organization: where the first person goes, where those waiting should wait, and how to execute circle swimming.
3. Introduce Variables:
   • Incorporate different swimming variables such as Fartlek (ez fast, fast ez, all fast, all ez), kicks, or alternating strokes (e.g., free on the odds, backstroke on the evens).

Swimmer Expectations

• Understand and follow instructions for basic sets.
• Execute streamlined starts and underwater streamlining to the flags.
• Manage start times using the clock.
• Organize themselves in the lane efficiently and follow circle swimming procedures.
• Adapt to different swimming variables introduced during practice.

Examples

• 4 x 25 on 1:00: Swim four 25-yard freestyle intervals, starting each on the minute, with a focus on streamlining underwater to the flags.
• 4 x 50 on Heads and Tails + 5: Swim four 50-yard freestyle intervals, starting five seconds after the previous swimmer touches the wall, focusing on underwater streamlining to the flags.

Common Mistakes

• 4 x 25 on 1:00: Swimmers failing to maintain proper streamline underwater.
• Leaving the wall at the wrong time.
• Not keeping the 5 seconds apart time frame.
• Swimming too slow and missing the interval.
• 4 x 50 on Heads and Tails: Swimmers not managing their start times correctly or losing lane organization.
• General: Swimmers overwhelmed by aerobic demands or complex instructions.

Actionable Takeaway

By practicing basic sets with a focus on streamlining, clock management, and lane organization, swimmers develop essential skills that enhance their efficiency and self-reliance during practices. Coaches should maintain simplicity in instructions to ensure newer swimmers can focus on the procedural aspects without being overwhelmed.