Tempo Rate

Gull can you tell me excatly how to count strokes. I am not sure how it works. Appericate any help . thank you. Dom.:) :cool: :)

Just count the number of arm strokes per pool length (typically 25 yards or meters); a reasonable goal is to reduce this number to less than 20. The stroke rate (in stroke cycles/minute) and stroke length (in meters/stroke cycle) require a stop watch and someone on deck.

Is your stroke count less because your stroke is more efficient or simply because you're gliding and/or swimming a catch-up style? Unfortunately I'm not aware of any shortcuts to speed other than more training.

Gull, I would probably say that it was due to me gliding more and using an element of catch up in my stroke.This obviously makes it longer for me to complete stroke cycles.

Personally I would use stroke counting for drills and over time as a measure of improved stroke efficiency. A lot is written about Popov's low stroke count but he gets significant propulsion from his kick. Apparently he can kick 50 meters in 28 seconds. Reducing my stroke count will not in and of itself give me Popov's speed. I believe that stroke count is important as a reflection of efficiency, but it is not the entire story.

If you dont have access to a coach who can time your strokes for a given distance to work out your stroke rate. The next best thing is the Speedo Stroke Monitor. This is a watch that you wear when swimming. It will give you info such as your stroke length, stroke rate, number of cycles, speed and overall effeciency. However, the readings are not 100% accurate as your push offs and turns are counted as part of the distance used to calculate stroke length and stroke rate. BTW a stroke cycle is two arm strokes. Mark's post showed a rate of 20 cycles/min. As a guide Ian thorpe has a very low stroke rate of 38-40 cycles/min in his races, about 1.10 seconds per arm stroke. Most mid-long distance swimmers use 40 - 50 cycles/min when racing. Sprinters are in the 60 cycles/min range. Stroke rate is higher for shorter swimmers and if you don't have a great kick. Taller swimmers have lower stroke rates in general. Experiment with your stroke rate to find what works best. A rate of 20cycles/min is fine for slow swimming, but will not win any races. Your stroke count of 20 per 25m is still quite high, if you have good push offs and turns then 17 - 18 is a good target. In practice try 50m repeats where you increase your stroke rate but focus on allowing your strokes per length to increase by only 2 or 3 strokes for your fastest swims. A drill of doing 25m repeats where you try to keep the same stroke count, say 20 while increasing your speed and stroke rate will help. Think of each hand entering the same spot in the water as you get faster. If you can steadily increase your rate to 25 cycles/min over the next few months and to 30 cycles there after you should see your times come down

Gareth, Thank you for that advice.If you ever felt like taking on any extra coaching, on top of what you are doing currently, then I know that my Masters club would welcome you with open arms.

Mark, One quick thought while you swim with the newly reduced stroke count...Finish your stroke. Put some effort into pushing the water away from the mid-section down to the "hip pocket". This is where you'll get propulsive force during the arm cycle. And this is also how you might find a way to quicken the tempo of your stoke cycle. This one catch phrase... "finish your stroke" was repeated time and time again by a coach we had back in age group swimming, and it's a very simple concept. By really pushing that water (with the hand facing the pool wall behind you) in combination with the low stroke count, you should see an improvement in your times during practice. Be patient, and be persistent. It will happen.:cool:

Hi Valhallan, I think that you have hit the nail on the head when you say "patience and persistence".With the advice that you, Gareth and Gull have given me in the last couple of weeks, I feel as if I now have the means to improve my swimming considerably.Many thanks.