Pace Swim Calculator
The Swim Speed and Critical Swim Speed (CSS) Calculator is a tool designed to help swimmers and triathletes measure their current swimming performance and predict future training zones
Early Beginnings
Roberto Carlos Carvalho discovered his passion for swimming at the young age of 5 in Salvador, Brazil. By 6, he had moved to São Paulo, joining the renowned Esporte Clube Pinheiros, where he quickly made a name for himself by winning numerous titles.
Rising Star
At 13, Roberto returned to his birthplace, Belo Horizonte, and embarked on a highly successful career with Minas Tênis Clube. His dedication and talent led him to participate in the prestigious Swim Camp at the University of Alabama in 1982, further enhancing his skills and technique.
Expertise in Biomechanics
A specialist in the biomechanics of swimming, Roberto combines scientific precision with practical expertise. His commitment to coaching excellence is demonstrated by his completion of all five modules of the American Swimming Coaches Association (ASCA) certification.
Professional Leadership
Roberto is the visionary founder and director of RC Swim, where he serves as a personal swimming coach. His lifelong dedication to swimming and his record-breaking achievements make him a respected and influential figure in the swimming community.
Record-Breaking Achievements
- Brazilian Master Champion and Record Holder
- South American Master Champion and Record Holder
- Pan American Master Champion and Record Holder
- World Master Vice Champion
- World Record Holder in 4x100m Freestyle and 4x200m Freestyle Relays
Mundial Masters
- Silver Medalist - USA, 1992
- World Record Holder - 2011
- World Record Holder - 2013
Open Water Swims
- 1st Place Overall - Três Marias: 10km
- 1st Place Overall - Rei e Rainha do Mar, 2015: 2.5km
- 1st Place Overall - Rei e Rainha do Mar, 2016: 2.5km
- 1st Place Overall - Travessia dos Fortes: 3.5km
- 5th Place Overall - Aquaman Capitólio, 2019: 5km
ASCA Certification
Level 1: Principles for Success
The focus of this level is on the foundational principles that contribute to successful coaching, including fundamental techniques and strategies.
Level 2: The Strokes
This level emphasizes the technical aspects of swimming strokes, providing in-depth knowledge and training techniques for coaching athletes to master various swimming styles.
Swim Workout Sampler
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My training methodology, Varied Intensity Training with Tapering (VITT), is based on incorporating different workouts throughout the week. This variation is crucial for achieving optimal performance in both sprint and long-distance races. Over the years, this approach has proven to be highly effective. Additionally, a tapering period before the main competition is essential. Tapering allows the athlete to recover from the intensity of training, ensuring better performance during the competition. Resting before the race is fundamental.
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Warm-Up:
- 500 yards Freestyle with a long pull finish (thumb brushing the thigh)
Main Set:
Repeat the following series 5 times:- 1 x 100 yards Freestyle at a strong pace, 15-second interval
- 2 x 50 yards Freestyle
- 4 x 25 yards Freestyle all strong, 30-second interval
- After completing the series 5 times:
- 10 x 25 yards Freestyle kick with a kickboard at a strong pace, 15-second interval
- 10 x 50 yards Arms with pull buoy and paddles, breathing every 4 strokes (4/1), 15-second interval
10 x 25 yards Freestyle
Cool Down:
- 100 yards Easy
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Warm-Up:
- 550 yards Freestyle
Main Set:
- 10 x 100 yards with fins and paddles, breathing every 4 strokes (4/1), moderate pace (A2), with 20-second interval.
- 10 x 50 yards drill with fins, hands meeting in front (double catch). Use a kickboard for support if needed.
- 10 x 50 yards Freestyle kick at a strong pace, with 20-second interval.
- 5 x 100 yards arms with pull buoy and paddles, alternate breathing patterns
Cool Down:
- 200 yards Easy
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Head Position:
- Keep your head low, aligned with the water surface.
- Look straight down at the bottom of the pool.
Hand Entry:
- Enter the water with your hands well in front of you.
- Pierce the water with fingers close together.
- Extend your hands forward, reaching down into the water.
Pull:
- Ensure your hands go beyond the air bubbles for a more efficient pull.
- A strong finish to the pull is crucial for better propulsion.
Kick:
- Maintain a strong and submerged kick.
- A powerful kick is important for increased propulsion.
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Warm-Up:
- 1100 yards Freestyle
Main Set:
- 20 x 100 yards Freestyle at a strong pace (A3)
- 10 x 50 yards Freestyle kick with fins, at a strong pace (A3)
- 10 x 50 yards Arms with pull buoy, alternate breathing pattern
Cool Down:
- 200 yards Easy
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Warm-Up:
- 500 yards Freestyle
Main Set:
- 1000 yards Freestyle with a long pull finish.
- 5 x 500 yards Freestyle with fins and paddles, race pace (A3) with a 30-second interval.
- 5 x 200 yards Arms with pull buoy and paddles, race pace with a 15-second interval.
Cool Down:
- 200 yards Easy