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Sure, technique can always get better with more skill training, but you already have decent swimming technique and feel like you are in good physical condition for swimming. What else can you do to improve your swimming speed? How about working on your training and racing paces with tempo work!

As part of a regular training routine, you are probably already working on your efficiency - getting the most distance out of each swimming stroke at the fastest speed. Maximizing your distance-per-stroke (DPS) is the first part of swim tempo training. The next part is maintaining that DPS (or as close to it as possible) and varying your stroke rate or swimming tempo to find what works best for you.

Here's an example: If you take 25 strokes when swimming 50 meters, you are getting 2 meters/stroke. If your rate is 2 seconds/stroke, 50 meters will take you 50 seconds. Increase your tempo to 1.75 seconds/stroke and your time drops to 43.75 seconds for 50 meters. With practice and the help of someone observing you during races, you can determine what stroke rates work for you in various situations. The tempo you maintain for a given set of repeats versus a race will not always be identical, but you can do sets at race tempo once you learn what that race tempo is. Conversely, you can work on learning to swim at a faster tempo, then transfer that to a race.

One useful tool is the Tempo Trainer. This little wonder fits under a swim cap or goggle strap and beeps at intervals you set, working like waterproof metronome. It is adjustable in 100th's of a second units; other than the simple time adjustments, the unit has a small time display.

You can also watch a pace clock or stopwatch, count out a beat, and then swim while keeping that count going in your head. But, if you are like me and lack the rhythm gene, one of these tempo aids will do the trick for you.

Distance per Stroke -  Strokes Rate

MANY coaches talk about distance per stroke (DPS) and strokes/minute or strokes/second (stroke rate - SR) or even seconds/stroke - but what does it all mean? Should I worry about how many strokes I take when I swim?

YES!! You shouldn't worry about it, but you need to practice efficiency to get better at it - and that means maximizing your DPS and finding the correct rhythm for you - you strokes/second or strokes/minute. If you know how many strokes you take in 100 meters, and you know your time for 100 meters, then you can figure all of it out. This is ignoring turns and starts - but if you always do it the same way, you will have the same results. And this will work for freestyle, backstroke, breaststroke, butterfly - even sidestroke.

Stan Swimmer completes the 100 meter freestyle in 1:00, using 54 stroke cycles. What is this new idea, cycles? Instead of counting each arm, just count one arm - a cycle begins when the first arm enters the water, and ends when that arm recovers and enters the water again - 1 cycle, or two strokes. It is easier to count for most people.

The math..................................

Distance = 100 meters
Time = 1:00 minute (60 seconds)
Stroke (cycles) = 54

DPS = distance/# cycles used for that distance = 100/54 = 1.85 meters/cycle

SR = #cycles/time = 54/1:00 = .9 cycles/second

Seconds/Stroke = time/#cycles = 1:00/54 = 1.11 seconds/cycle

So what? You want to increase your efficiency - get the most with the least, up to a point - you might be able to cover 10 meters with one stroke, but move so slowly that a snail passes you - not a good balance between SR and DPS.

You can count your cycles during different sets in practice and compare that with your time for those repeats - if you are putting out the same effort, you can tell when you have found a good balance - you will be taking the lowest number of strokes without losing speed. It takes practice, but with time you will find your optimum mix. As you improve your conditioning and your technique, you may find DPS changing; if it is a positive change, then it is usually a good one, indicating that you are getting more out of each stroke.

A big increase in rate might mean you are tired or need to do some more technique work. For example, if Stan's rate remains the same, and he swims a 100 in 1:10, then he would have taken 63 stroke cycles, with a DPS of 1.59 meters - he took more strokes and went slower - an indicator that something might need fixing! A negative change, such as an increased SR but a decrease in overall time could indicate that you are "slipping" or not getting the most out of every stroke. Slow down, work on your drills, and have a coach or workout partner look at your technique - or use a video camera. Try to get back to your good technique; style will always get you further than speed in the long run!

A FUN DRILL that can help both SR and DPS is "Golf" (no caddy needed).
1.  Swim a 50 (or any distance that you can do 18 more times).
2.  Count your cycles and get your time for the swim.
3.  Add these numbers together  for your "par" score.
4.  Now swim 9 x 50 with :15 to :30 rest
5.  Add your count and time for each 50 to get your score for that "hole".
6.  Compare each hole to your "par" and add or subtract as you go - 1 over, even, 1 under, etc.
7. Take a break after the first 9, then do it again, using the counting method.
8.  How did you do? even? under? over? Try this once a week - you will get a feel for ways to maximize your DPS while holding the same time.

There are lots of other ways to use DPS and SR to check how you are doing, including comparing the counts day to day or race to race. It can indicate fatigue, stroke flaws, or improvement.

 

 

 

 

How many strokes per length should I be taking?

If you are skillfully applying sculling motions in your stroke you should be able to keep your hand firmly anchored in one plane as you pull your body past your hand. If you are using the fullest extent of your "wing span" in each stroke (i.e.. stretching your stroke out in front and finishing your stroke completely in the rear) you should be able to move approximately the length of your wing span with each freestyle stroke. (In real life we find that some of the best swimmers move even further than their wing span with each stroke. An explanation of why this is possible is beyond the scope of this article.)

Assume you are 6 ft. tall and have approximately a 5 ft. effective wing span measured wrist to wrist. Swimming or pulling with 100% stroke distance efficiency, you should be able to travel approximately 5 ft. with each freestyle arm stroke (10 ft. for each right-left stroke cycle). In a 25 yd. pool you push off from the wall and begin your first arm stroke at approximately the backstroke flags, leaving 20 yds. (or 60 feet) to swim. If you start counting each hand hit as you stroke down the lane at 100% efficiency you should contact the far wall after 12 strokes (or 6 stroke cycles). If you are 5 ft. tall this would work out to more like 14 strokes per length (6'6" about 11 strokes, 5'6" about 13 strokes).

We are, of course, talking about moderate paced swimming. In the best swimmers we see some reduction in efficiency as speed increases. Anywhere from 10% to 40% increase in the number of strokes per length at a flat out sprint. However these same world level swimmers still take fewer strokes per length while sprinting than the swimmers they beat to the wall.

By now you may have taken stock of your own stroke efficiency and found it lacking. "How do I improve my stroke counts?" you ask. First and foremost, start counting strokes. While you are warming up, while you are swimming easy, while you are sprinting etc. Be aware of how many strokes you are taking now at all speeds. Determine what your "normal" number of strokes per length is in easy o

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