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Lesson 4 - Distance Swimming & Pacing

Fitness & Water Safety Leadership

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Year 7

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Swimming

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Big Question

How can you swim further for longer without running out of energy?

Learning Objectives

To develop pacing strategies for extended swimming periods
To select appropriate strokes for distance swimming based on personal efficiency
To manage energy through strategic rest periods during long swimming sessions

Key Outcomes

Students will complete a sustained 20-minute distance challenge using self-selected pacing strategies
Students will demonstrate appropriate stroke selection for endurance swimming
Students will set and work towards personal distance targets based on their current ability

Equipment & Resources Required

Swimming Pool

25m minimum length

Temperature checked (28-30°C optimal for endurance work), water clarity verified, depth markers visible

Alternative: Shorter pools can be used but may require more turn-arounds, affecting flow

Rope

4-6 lanes depending on pool width

Lanes clearly defined with slow, medium, and fast pace designations marked on poolside

Alternative: If unavailable, use poolside markers to designate swimming lanes

Stopwatch

1 per teacher/assistant, plus large visible pool clock

Large display timer positioned where all students can see it during the distance challenge

Alternative: Smartphone timer apps, wall-mounted swimming pace clocks

Score Sheets

1 per student (class set of 30)

Prepared with student names, space for target distance, actual distance, and reflection notes

Alternative: Laminated reusable sheets with whiteboard markers, digital tablets if available

Whiteboards

1-2 large boards

Pre-prepared with pacing strategies diagram, stroke selection guide, and FITT principles reference

Alternative: Laminated visual aids, waterproof posters

Pool Buoys

10-15 (optional support equipment)

Available at pool edge for students who need additional support or rest assistance

Alternative: Pool noodles, kickboards

Timer

1 visible from all lanes

Set to display elapsed time clearly during 20-minute challenge

Alternative: Projected timer on wall, swimming pace app on tablet

Key Vocabulary

Pacing

Controlling your swimming speed to maintain performance over an extended period without exhausting yourself too quickly

Endurance

The ability to sustain physical effort over an extended period of time, maintaining technique and performance

Distance swimming

Swimming for extended periods focusing on covering maximum distance rather than speed, typically 15+ minutes of continuous activity

Stroke efficiency

Getting the maximum distance per stroke while using minimum energy, maintaining good technique under fatigue

Active rest

Taking a brief pause during swimming while staying in motion (e.g., slow backstroke or treading water) rather than stopping completely

Target setting

Establishing a specific, measurable goal to work towards, such as swimming a certain distance or number of lengths within the session

Independence

Making your own decisions about activities and taking control of your own learning and development

FITT principles

Frequency, Intensity, Time, Type - the four key elements to consider when designing a training programme

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Students can swim at least 25 metres using one or more recognised strokes
Students understand basic water safety and pool rules
Students have experience with different swimming strokes (front crawl, backstroke, breaststroke)
Students can identify when they are becoming fatigued

Current Skills

Pacing strategies for distance swimming
Stroke selection for endurance activities
Managing rest periods effectively
Setting and monitoring personal distance targets
Understanding energy management in aquatic environments

Next Steps

Developing interval training programmes
Advanced stroke efficiency techniques
Competitive distance swimming strategies
Open water swimming preparation
External swimming qualifications (e.g., lifesaving awards)

Milestone Indicators

Student maintains consistent pace for 10+ minutes without stopping

Student independently changes stroke when fatigued rather than stopping

Student accurately predicts their distance achievement within 10% margin

Student provides helpful pacing advice to peers during practice

Key Teaching Points

Pacing is the single most important factor in distance swimming - starting too fast is the most common mistake
The best stroke for distance is the one YOU can maintain with good technique for extended periods - this is individual
Active rest (slow backstroke, treading water) is much more effective than stopping completely - keep moving
Stroke changes provide physical and mental relief during long swims - variety helps endurance
Personal targets should be ambitious but achievable - use data from warm-up and practice to set realistic goals
Listening to your body's signals is crucial - recognise early fatigue and adjust strategy before exhaustion
Distance swimming is as much mental as physical - resilience and determination are key attributes to develop

Common Misconceptions

Misconception: 'Swimming fast means swimming far' - Correction: Speed and distance are different skills; distance swimming requires controlled, sustainable pace
Misconception: 'Front crawl is always the best stroke' - Correction: The most efficient stroke varies by individual; breaststroke or backstroke may be more sustainable for many swimmers
Misconception: 'Taking rest breaks means failing' - Correction: Strategic rest is smart swimming; brief active rests allow you to swim further overall
Misconception: 'I should swim at the same pace as my peers' - Correction: Everyone's optimal pace is different based on fitness, technique, and experience
Misconception: 'If I stop, I can't start again' - Correction: With appropriate rest, you can resume swimming; the challenge is about total distance, not continuous swimming without any pause
Misconception: 'Distance swimming is boring' - Correction: Distance swimming is a mental challenge requiring strategy, decision-making, and resilience - it's engaging when approached with the right mindset

SEN Adaptations

ADHD

Break 20-minute challenge into smaller chunks with teacher check-ins every 5 minutes. Provide regular specific feedback and praise to maintain engagement. Give physical movement task during instruction phases (e.g., 'keep your legs moving gently while you listen'). Use student's name frequently to maintain attention. Offer responsibility role (e.g., helping count lengths for peer) to increase engagement. Set mini-targets every 5 minutes rather than single end target. Allow brief lane changes if needed to maintain motivation. Use hand signals and visual cues in addition to verbal instructions.

dyspraxia

Allow extended warm-up to prepare motor systems (8-10 minutes rather than 5). Focus on stroke efficiency and control rather than speed. Provide simplified stroke choices (perhaps just one or two strokes student is most confident with). Give extra teaching time for turn technique at pool ends. Allow more frequent rest breaks without penalty. Provide visual aids showing stroke patterns to review at pool edge. Partner with patient, encouraging buddy. Celebrate improvements in coordination and control. Adjust distance targets to achievable level. Provide specific, step-by-step instructions rather than complex multi-step directions.

autism spectrum

Provide visual schedule showing lesson structure clearly before lesson begins. Give advance notice of timings ('In 2 minutes we'll start the challenge'). Offer quiet zone option if pool environment becomes overwhelming (though encourage participation). Use clear, literal language avoiding idioms. Provide structured choice ('Would you like to swim in lane 2 or lane 3?'). Maintain consistent routines for entry, exit, and transitions. Allow use of familiar equipment if it provides comfort. Give clear, specific praise ('You swam 15 lengths - excellent endurance') rather than general praise. Provide written/visual success criteria to refer back to.

visual impairment

Use brightly coloured flotation aids to mark lane boundaries more clearly. Provide verbal cues frequently and consistently ('You're doing great, 3 metres from the wall'). Allow use of tinted goggles if bright pool lights are problematic. Assign sighted buddy in adjacent lane for reassurance. Give extra time for orientation at pool edge. Ensure voice is loud and clear when giving instructions. Use tactile demonstration if appropriate (guide student's arms through stroke pattern on poolside).

hearing impairment

Use clear visual signals for start/stop (arm raises, visual cards). Position yourself in student's line of sight when giving instructions. Provide written instructions on laminated card that student can review at pool edge. Use exaggerated demonstrations. Ensure student can see your face when speaking (lip reading). Assign buddy who can alert student to teacher instructions. Use visual timer so student can track time remaining independently. Flash pool lights if safe emergency signal needed.

physical disability

Modify challenge duration based on individual capability (10-15 minutes instead of 20). Allow use of flotation aids or pool noodles for support if needed. Permit seated or supported swimming positions. Adjust distance targets significantly downward to achievable level. Provide additional rest periods as needed. Allow alternative stroke patterns that work with student's physical capabilities. Position in lane closest to pool edge for easy access to rest. Celebrate effort and participation over absolute distance achieved.

Cross-Curricular Links

English

Specialist vocabulary acquisition and use, articulating reflections and strategies, verbal communication during peer discussions, listening skills during instruction phases

Maths

Calculating distances (lengths × 25m = total metres), working with time (minutes and seconds), calculating percentages for target-setting (10% increase), pace calculations (time per length), data recording and analysis, ratio understanding (comparing own distance to peers or previous attempts)

Science

Energy systems (aerobic vs anaerobic respiration), effects of exercise on heart rate and breathing rate, muscle fatigue and lactic acid buildup, thermoregulation in water, buoyancy and forces in water, efficiency and energy transfer, cardiovascular system function during endurance activity

Geography

Understanding distances and scale, spatial awareness in lanes, position and direction in water, mapping routes/patterns of swimming

PSHE

Setting personal goals and working towards them, resilience and perseverance when facing challenges, self-awareness and recognising personal limits, supporting and encouraging others, making responsible decisions about personal safety, taking ownership of personal development, growth mindset development

Teacher Guidance

Positioning

During warm-up: stand at mid-pool position on long side of pool for maximum visibility of all lanes. During skill teaching: position centrally where all students can see and hear you clearly from pool edge. During 20-minute challenge: position at pool end with recording sheet and clear sight line to all lanes - circulate between both ends periodically to maintain engagement and provide encouragement to all students. During cool-down: return to mid-pool observation position.

Observation Focus

Watch for: consistent pacing throughout (not fast start then fade), stroke technique maintenance under fatigue, appropriate use of rest techniques, safe lane discipline (swimming on correct side), signs of distress or dangerous over-exertion, students demonstrating smart strategic decisions, evidence of resilience and determination, peer support and encouragement, students reaching their target distances, any safety concerns requiring immediate intervention.

Intervention Points

Intervene immediately if: student shows signs of distress (erratic swimming, stopping mid-pool, gasping breathing), students on collision course in lanes, student pushing dangerously beyond safe limits (ignore calls to slow down, deteriorating technique), student with medical condition showing warning signs, any safety equipment used or accessed, unsafe behaviour at pool edge. Intervene with positive reinforcement when: students demonstrate excellent pacing decisions, effective stroke changes, smart rest techniques, positive peer encouragement, resilience during difficult moments, achievement of personal targets.

Demonstration Notes

When demonstrating pacing: exaggerate the difference between unsustainable sprint pace (fast, splashy, gasping) and sustainable distance pace (smooth, controlled, rhythmic breathing). When showing stroke efficiency: count strokes per length to show how good technique = fewer strokes = less energy. When teaching active rest: demonstrate all three techniques (slow backstroke, treading water, pool edge flutter) and explain when each is most appropriate. Use yourself or confident student volunteer for demonstrations. Always explain what you're demonstrating before you demonstrate it.

Verbal Cues

•'Soft, steady pace - you're going for distance not speed!'
•'Excellent pacing, keep that rhythm going!'
•'Check your breathing - nice and controlled'
•'If you need a change, switch to backstroke for a length'
•'10 minutes to go - you've got this!'
•'Remember your active rest techniques if you need them'
•'Outstanding resilience - keep pushing!'
•'You're nearly at your target - 3 more lengths!'
•'Brilliant decision to slow down there - smart swimming!'
•'Final 2 minutes - give it everything you have left!'

Safety Considerations

Space & Surface Requirements

Space Requirements

25-metre swimming pool minimum (or 20m if standard pool). Multiple lanes required (minimum 4, ideally 6) to accommodate different pace groups. Clear lane demarcation using lane ropes. Adequate pool edge space for students waiting or doing poolside activities. Changing facilities adequate for class size.

Surface Check

Water clarity checked before lesson - pool floor must be clearly visible at deepest point. Water temperature appropriate for extended activity: 28-30°C optimal (too cold causes distress during 20-minute challenge, too warm causes overheating). Pool chemicals balanced and safe. No visible debris or hazards in water. Poolside surfaces checked for water spillage or slip hazards. Emergency equipment accessible and visible.

Equipment Safety

Safety Checks

•Lane ropes properly secured at both ends to prevent entanglement
•Stopwatches and timers waterproof or kept safely away from pool edge
•Recording sheets kept in safe dry area to prevent slip hazard from dropped paper
•Any flotation aids available in good condition with no tears or defects
•Emergency rescue equipment (pole, throw bag) accessible at pool edge
•First aid kit accessible in pool area
•Pool depth markers clearly visible to all students

Risk Management

Key Risks

•Exhaustion/over-exertion during extended 20-minute challenge
•Cramp during sustained swimming activity
•Collisions between swimmers in lanes (particularly during turns)
•Students pushing beyond safe limits due to competitive pressure or target fixation
•Breathing difficulties or distress in swimmers with asthma or respiratory conditions
•Slips and falls on wet poolside surfaces during entry/exit
•Hypothermia risk if water temperature inadequate for extended activity
•Student panic or anxiety during sustained swimming

Risk Mitigation

•Clear briefing on emergency signals before water entry (raised arm for help)
•Constant active supervision throughout with teacher circulating between lanes
•Multiple pace lanes established so students swim with similar-ability peers
•Students instructed to swim on right side of lane to prevent head-on collisions
•Warm-up used to assess student capability before main challenge
•Practice section allows students to test pacing before committing to 20-minute challenge
•Active rest techniques taught to prevent complete exhaustion
•Students given autonomy to adjust or stop if needed - no pressure to continue unsafely
•Differentiated targets and challenge durations for students with lower fitness/confidence
•Students with medical conditions identified before lesson and monitored particularly closely
•Teacher positioned for maximum visibility of all lanes throughout challenge
•Time checks called out regularly so students can monitor their own effort
•Adequate recovery time built into cool-down before pool exit
•Supervised pool exit using designated safe exit points
•Lifeguard(s) present and briefed on extended distance activity taking place

Supervision & Emergency Procedures

Supervision Points

•Teacher positioned at mid-pool during challenge for visibility of all lanes
•Constant visual scanning of all students - never focus on one area too long
•Watch particularly closely in final 5 minutes when fatigue is highest
•Position allows quick access to pool for emergency assistance if needed
•Assistant (if available) positioned at opposite end for full pool coverage
•Lifeguard(s) briefed before lesson about extended distance activity
•Never leave pool area unattended while students in water
•Monitor students with medical conditions (asthma, epilepsy, diabetes, etc.) particularly closely
•Identify 'high-risk' students before lesson (very weak swimmers, very competitive students who might overdo it) and monitor closely

Emergency Procedures

If student raises arm for assistance: immediate response - teacher calls 'STAY CALM, HELP IS COMING' and deploys rescue aid (pole/rescue) or enters water if necessary (if qualified). Other students instructed to continue swimming calmly or move to pool edge. If serious incident: emergency whistle blown - all students exit water immediately to designated assembly point, emergency services called if needed, first aid administered, incident recorded. For cramp: student assisted to pool edge, affected limb gently stretched, student does not resume swimming until cramp fully resolved. For over-exertion: student moved to pool edge immediately, rest and recovery monitored, check for breathing difficulties, do not allow to resume if any distress. For collision: stop swimmers in that lane, check for injury, first aid if needed, incident recorded.