Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Send-off intervals
Send-off interval
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| Top pick | Pace Clock (Pool Timer) | Large analogue/digital clock for running send-off intervals on deck. | Check price → |
| Option | Tempo Trainer Pro | Set your send-off beep and hold consistent intervals through a set. | Check price → |
| Option | Waterproof Swim Watch | Track repeats, rest and totals on the wrist during interval sessions. | Check price → |
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Frequently asked questions
What rest should I take?
It depends on the set's purpose: 10-20 seconds for threshold/endurance work, more for sprint or speed sets where quality matters most. Shorter rest makes the set harder.
What's the difference between send-off time and rest time?
Send-off time is the total interval from the start of one repeat to the start of the next (e.g. every 1:40), while rest time is only the portion left over after you finish swimming — so a faster swim on the same send-off automatically means more rest.