Swimming Conditioning

Aerobic Pace Control Set

Swimmers maintain a consistent aerobic pace across a long set to build endurance and pacing awareness.

40 minDuration
8 playersGroup size
AdvancedDifficulty
25m or 50m poolSpace needed
Clock or stopwatchEquipment

Setup

Lane of 8. Target pace set at 5 sec per 100m slower than race pace.

Instructions

  1. 10×100m on 1:45 (or adjusted to ability).
  2. Swimmer must hit the same split every 100m — no drifting faster.
  3. Coach records each 100m split.
  4. Cooldown: 200m easy.

Coaching Points

✓ First 3 should feel easy — if not, the target pace is too fast.
✓ Stroke count per length — consistency shows efficiency.
✓ Don't kick harder to keep pace — fix the stroke.

Progressions

→ Reduce rest (1:45 to 1:40 to 1:35).
→ Descend last 3×100m to race pace.
→ Introduce open-water sighting every 4th length.

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aerobic pace conditioning endurance
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