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Stroke Rate
MamaCheetah
Member, POTM
in Main
http://www.triathlete.com/2015/08/training/what-is-the-ideal-stroke-rate_120831
I know all the dudes on this forum are gonna read this thread due to the catchy title, but please don't dismiss !
My Garmin says my stroke rate is 30 !!! Is it safe to assume that means 60 in reference to this article ?
And not being a swimmer, I'm STUCK at 1:40-1:45 / 100yards. Just trying to see if increasing my stroke rate will help me ....
Even my "fast" sets have a stroke rate of 33.
I've had so many reviews of my form, worked on form, drill on form, form form form.... nuthin. Gotta be that god damn turnover rate.
I know all the dudes on this forum are gonna read this thread due to the catchy title, but please don't dismiss !
My Garmin says my stroke rate is 30 !!! Is it safe to assume that means 60 in reference to this article ?
And not being a swimmer, I'm STUCK at 1:40-1:45 / 100yards. Just trying to see if increasing my stroke rate will help me ....
Even my "fast" sets have a stroke rate of 33.
I've had so many reviews of my form, worked on form, drill on form, form form form.... nuthin. Gotta be that god damn turnover rate.
Comments
I believe our resident expert @AaronWebstey should chime in.
"One can safely call a stroke rate of 50–70 per minute (that means 25–35 right and 25–35 left arm strokes per minute)"
Do you swim with paddles at all? In my limited understanding, it seems like they can improve pull strength, and thus speed. I have a sneaky suspicion that those are the same factors contributing to @AaronWebstey's superhuman stroke rate/finishing speed, as well.
Kevin Brydges
You're the rig guy? You don't look like you worked on rigs....
And my penis was missing again.
This happens all the time.
It's detachable.…
2nd vote for the band on the feet.
Get a Finis tempo trainer. The first couple of swims try to match the stroke rate to what you currently do. Once that is set for sure then increase by no more than 5 every 2 to 3 weeks. You need to train your brain to follow the beep and that takes some time. I went from 57 to 77. Another note is to make sure you are pulling back fast and not allowing your wrist to flex at all. This tip was huge for me.
Try swimming with only a pull bouy and no paddles for a bit. That will also up your stroke rate because it will feel like your drowning. Then go back to paddles and pull bouy. I do about 75% of my swims like this.
Do one really long session a week. At least 90 min. I do my 100 repeats on these days. Do the first 8 easy to warm up and then whatever's left as maximum sustainable. The last 2-4 are easy. It's really important to work on different paces / speeds. Do some 200's where the first 50 are all out then hang on for the rest.
Do some vertical kicking a couple times a week. Keeps the body really tight and helps your alignment.
My swimming has significantly improved this year because of the above. I also listen to the Tower 26 podcast. The first 4 are really good on the how to for triathlon specific swimming. A couple of tweaks and I immediately saw a difference. The rest comes down to time in the pool and what you're doing while your there I think.
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Edit to add: after checking my last open water swims apparently I do up my stroke rate from 50-54 in the pool to 70 in open water
Fattest BQ on record--- *allegedly
2016 (and last) Rev3 Cedar Point champ- don't google the time though
I started dropping my swim times from like 1:45 down to about 1:20ish per 100yds when I started swimming very consistently 3-4 times per week or roughly 4.5-6 hours per week. Yes the focus on form is important but feeling your body improve and create its own efficiency was what dropped my times. My previous coach had me going across the pool in the least amount of strokes possible. Moving to AJB Coaching, AJ had me switch to a much higher stroke rate(for once I'm not talking about sex.). It took some getting used to and initially my swim times increased slightly but have since dropped back down. I never really asked why(I'm just a pawn in his schemes) but I think the quicker stroke has some benefit in open water where you need to adjust quickly and efficiently. I would also guess that it's like a higher cycling cadence. If you have ever had to swim defensively a quick stroke can help tremendously.
Other than that there are so many factors that can change swim times. Breathing rate, the way you pull, the way you reach, body position, kick, hip turn, head position,....and all of these can change eachother.
Pretty much I have no idea what I'm talking about so.....good luck!
*not a swimming coach, don't yell at me about whether I'm right or not, I don't care
And, if you want to get faster at swimming get your ass in the pool A LOT. At least 4-5x a week consistently. That is the way. You can't "technique" your way to fast swimming because you won't have the endurance and strength to hold the stroke together. You don't walk around on your hand so your arms have zero aerobic endurance unless you use them in the pool.
400 wu
8x50 band (10 sec rest)
400 pull
4x100 band (10 sec rest)
400 pull
2x200 band (10 sec rest)
400 pull
400 band (optional)
400 pull (optional)
200 cd
ETA - This coupled with @EmilyCocks suggestion of swimming more.
Also, kick. Kick a lot. You can't do that with the band (well, you can, but dolphin kicking while freestyling is pretty pointless).
Since Edinburgh 70.3 in July I've fallen off the wagon and not been swimming more than three times.
The intent is to change that in the morning and get back to every weekday morning, and I fully expect my swim to go back to 1:40/100 before the end of September. Last swim i wasn't surprised to see they were down to 1:56
Plus, in a wetsuit your legs are in the correct position (floated) so you don't need to kick that much. Just kick to balance to body, not for propulsion.
A 2 beat or 4 beat kick is fine.
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