We work on stroke counts alot over the summer break, I was wondering what a reasonable stroke count is for each of the strokes. I know it depends alot on height, kick off the wall etc.
On an aerobic set (this is short course meters!) I can hold 9-11 on fly (with 6-8kicks off wall), 12-14 on back (with 6-8kicks off wall), 6-7 on breastsroke and 13-15 on freestyle.
Being a freestyler thats the one I concentrate on most. I can swim a 50 in about 34 secs holding 13-14 strokes on an aerobic set, yet when I race (26 for the 50m) I go 18-20 strokes. I know this is alot of difference to the aerobic set, so was wondering whether most swimmers have such a big difference?
I find it really hard (impossible!) to lower my stroke rate whilst going flat out to less than 18/19 strokes. I have chatted to my coach about it and he thinks that it is my optimal stroke rate but I still need to improve my stroke length. Any less strokes than this I end up feeling mechanical and loose my rythm!
Just wondered if anyone had any views on the above!!:D
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Former Member
I am assuming that you are working out in a 25 metre pool. Those stroke counts are good. A low stroke count is not the only thing to aim for.
Optimizing your stroke count is the goal. This means figuring out what combination of stroke length and stroke rate gives you the maximum speed while still staying efficient. All things being equal a longer stroke length is better than a shorter one. However if you achieve this greater length by slowing your turnover (stroke rate ) and maybe create gaps in your propulsion by over extending the glide then you will not go faster and will end up working harder.
Do you feel that you glide from one stroke to another, smoothly with continuous acceleration ? If this is so then you are doing OK.
A difference of 4 to 5 strokes per length between your easy pace and your race pace is about right. 18 to 19 strokes per length while racing at top speed is a good figure. Women tend to use 1 to 2 more strokes per length than men, because men on average tend to be taller and stronger. In this light your stroke count is superior to the average.
I can do a 25mFreestyle length in 11 strokes but that is at slow speeds. 14 to 15 is my count for easy cruise swimming, 17 strokes per length for anaerobic threshold pace with at top speed a count of 19 to 20.
I am assuming that you are working out in a 25 metre pool. Those stroke counts are good. A low stroke count is not the only thing to aim for.
Optimizing your stroke count is the goal. This means figuring out what combination of stroke length and stroke rate gives you the maximum speed while still staying efficient. All things being equal a longer stroke length is better than a shorter one. However if you achieve this greater length by slowing your turnover (stroke rate ) and maybe create gaps in your propulsion by over extending the glide then you will not go faster and will end up working harder.
Do you feel that you glide from one stroke to another, smoothly with continuous acceleration ? If this is so then you are doing OK.
A difference of 4 to 5 strokes per length between your easy pace and your race pace is about right. 18 to 19 strokes per length while racing at top speed is a good figure. Women tend to use 1 to 2 more strokes per length than men, because men on average tend to be taller and stronger. In this light your stroke count is superior to the average.
I can do a 25mFreestyle length in 11 strokes but that is at slow speeds. 14 to 15 is my count for easy cruise swimming, 17 strokes per length for anaerobic threshold pace with at top speed a count of 19 to 20.
