freestyle stroke cycle

This is fairly simple, IMHO. Assuming your rest is 5 to 15 seconds per repetition in your sets, you are doing endurance/distance training using a distance stroke. You get what you practice. If you want to work on speed, well you need to swim QUALITY fast speed/sprint sets. Do sets like below near race pace - around 3:1 or 4:1 rest:work ratio, high intensity hold fastest possible average: - 20x25 on 1:00 - 10x50 on 2:00 - 8x100 on 4:00 You gotta practice fast to swim fast... Hi All, I have been training for about 6 weeks now after 9 yrs off. My question is how do I increase the speed of my stoke cycle? I have been so focused on the 6 beat kick and my stroke is more of the "distance stroke" as if I am swimming the 500. I have been holding good intervals, :45 for 50s, 1:30 for 100s...but feel like I can go faster. Do you know of any drills or sets that can work increasing the speed of rotation? Thanks!

This is fairly simple, IMHO. Assuming your rest is 5 to 15 seconds per repetition in your sets, you are doing endurance/distance training using a distance stroke. You get what you practice. If you want to work on speed, well you need to swim QUALITY fast speed/sprint sets. Do sets like below near race pace - around 3:1 or 4:1 rest:work ratio, high intensity hold fastest possible average: - 20x25 on 1:00 - 10x50 on 2:00 - 8x100 on 4:00 You gotta practice fast to swim fast... Hi All, I have been training for about 6 weeks now after 9 yrs off. My question is how do I increase the speed of my stoke cycle? I have been so focused on the 6 beat kick and my stroke is more of the "distance stroke" as if I am swimming the 500. I have been holding good intervals, :45 for 50s, 1:30 for 100s...but feel like I can go faster. Do you know of any drills or sets that can work increasing the speed of rotation? Thanks!