Last Updated on April 13, 2023 by admin
In this article, we’ll provide examples of stroke count and stroke rate drills, that can improve a swimmer’s technique and help improve swimming performance.
This article follows on from our recent blog, How to use: Swimming stroke count and stroke rate. You can view it by clicking this link: How to use stroke count and stroke rate.
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Stroke count drills
Listed below are a series of progressive drills aimed at improving a swimmer’s stroke count.
- While performing these drills, swimmers should focus on great technique.
- As with all swimming drills, these need to be practiced regularly and consistently.
- Please note: It is very important to ensure that swimmers allow the swimmers swimming behind them, to complete the whole length of the pool.
- This helps to ensure they can record an accurate and unhurried stroke count.
Establishing a stroke count
Introduction: This is an introductory stroke count drill, which establishes a swimmer’s initial stroke count.
- Swimming one length/lap of the pool at a steady pace, with an emphasis on great technique.
- Swimmers should count the number of strokes (each time the hand or hands enters the water) they take to complete a length/lap.
Reducing a stroke count
Introduction: As above, however, the aim of this progression is to reduce the swimmer’s stroke count by at least one stroke per length/lap.
How to perform this drill: Swimmers should attempt to reduce their stroke count by swimming more efficiently.
- This can be primarily achieved by reducing drag and secondarily achieved by increasing propulsion.
For example, when swimming freestyle (front crawl),
- Reducing drag by
- Swimming flat: Maintaining a low horizontal body position on the surface
- Swimming long: Fully extending the arm and body at the start of each stroke.
- Swimming side-to-side: Rotate both the shoulders and the hips to swim on your side.
- Increasing propulsion by
- Kicking harder and/or faster
- Pulling longer and/or harder
- Faster and more streamlined underwater kicking
Holding a stroke count
Introduction: Once a regular stroke count has been established. The next stage is to ‘hold’ (maintain) a regular stroke count over a longer distance.
How to perform this progression: This progression can be conducted over repeat sets of 100m/200m or, as I prefer, conducting a ‘pyramid’ in 100m steps i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).
Stroke count – with fists
Introduction: Once stroke counting has been mastered, the introduction of stroke counting with fists will have the benefit of adding increased resistance and variety to the above progressions.
How to perform this drill Ensure the swimmers clench their fists while swimming.
- Swimmers then repeat the ‘establishing’ ‘reducing’ and ‘holding’ stroke count progressions (see above).
- Often once swimmers have completed these progressions with fists when they return to normal stroke counting with unclenched fists, most swimmers develop a better feel for the water, and therefore some swimmers reduce their stroke count still further.
Focusing on One Thing
Introduction: This is one of my favourite stroke count drills
How to perform this drill: Swimming a given distance with 4 repetitions (4 reps) the swimmer focuses on one aspect of their technique while attempting to either hold or reduce their stroke count.
For example, 4 x 100m – on your average training time
1st 100m focusing on swimming flat: maintaining a low horizontal body position on the surface.
2nd 100m focusing on swimming long: Fully extending the arm and body at the start of each stroke.
3rd 100m focusing on swimming side-to-side: Rotate both the shoulders and the hips to swim on the side.
4th 100m focusing on swimming with a maximum leg kick
Stroke rate drills
To improve their stroke rate, swimmers must increase their arm speed and tempo.
- Swimmers should also reduce the amount of glide in their stroke, which can lead to stroke ‘dead spots’, where the speed of their stroke starts to decrease.
- Listed below are a series of drills designed to increase a swimmer’s stroke rate.
- As with all swimming drills, these need to be practiced regularly and consistently.
Related article How to use: How to use stroke count and stroke rate.
We have produced a related article on How to use stroke count and stroke rate. You can view it by clicking this link: How to use stroke count and stroke rate.
Assisted swims with fins
Introduction: Swimming with fins, raises a swimmer’s body position in the water and allows them to swim faster, with less effort.
How to perform this progression: Swimming one length/lap of the pool at a fast, controlled race pace, with an emphasis on great technique.
- This is a great drill for all strokes.
- Breaststrokers can perform a dolphin leg kick while performing this drill
- A coach or poolside assistant should record the swimmer’s stroke rate.
- The assisted stroke rate should be compared to the swimmer’s normal stroke rate.
- Once mastered, the swimmer should be introduced to alternate sets of assisted and non-assisted stroke rate swims
- Once mastered, the swimmer should be introduced to sets over a greater distance
- Over a period of time, the swimmer should start to increase their stroke rate
Resistance swims
Introduction: Resistance swims using either bungee cords, drag pants or drag belts. requires the swimmer to increase their stroke rate.
How to perform this progression: Swimming one length/lap of the pool at a fast, controlled race pace, with an emphasis on great technique.
- A coach or poolside assistant records the swimmer’s stroke rate.
- The resistance stroke rate should be compared to the swimmer’s normal stroke rate.
- Once mastered, the swimmer should be introduced to alternate sets of resistance and non-resistance stroke rate swims
- Once mastered, the swimmer should be introduced to sets over a greater distance
- Over a period of time, the swimmer should start to increase their stroke rate
Water polo freestyle
Introduction: This is a great but simple drill for improving a swimmer’s freestyle stroke rate.
How to perform this progression: The swimmer sprints for one length/lap of the pool, with their head fully out of the water.
- Raising the head will lower the legs in the water and shorten the swimmer’s stroke, this will ensure that when performing this progression there will be plenty of resistance to overcome.
- This will ensure that the swimmer will increase their stroke rate.
- Ensure the swimmer keeps their head upright and as still as possible, to help ensure maximum resistance is achieved.
Using a tempo trainer
Many top swimmers use a tempo trainer/aqua pacer to improve their stroke rate.
An Aqua Pacer/Tempo Trainer is a small electronic disc that is either attached to the strap of the swimmer’s goggles by a clip or placed under their swim hat/cap.
- This device emits a series of ‘bleeps’ which is the signal for the swimmer to start their ‘catch’ (the placing of their hand in the water at the start of the pull phase of each stroke).
- The Aqua Pacer/Tempo Trainer can be time adjusted to assist the correct pacing or stroke rate of a set.
We recommended and I personally use the FINIS Tempo Trainer Pro. I have found this device especially useful over the years, for pacing swimmers over all distances, especially middle and longer distances from 400m to 1500m”.
- Personal pace coach with 3 different modes.
- The waterproof device transmits an audible tempo beep to eliminate lulls in workouts and races.
- The tempo is adjustable by 1/100th of a second, giving you the ability to identify and maintain your ideal pace.
- The dryland clip allows it to be used for multiple sports, in and out of the water (swim, bike, golf, run & more).
- A replaceable battery extends the life.
Related article on The Finis Tempo Trainer Pro: Users Guide
We have produced a related article on The Finis Tempo Trainer Pro: Users Guide
You can view it by clicking this link: The Finis Tempo Trainer Pro: Users Guide
Combination drill
Stroke count – min-max drill/SWOLF
Introduction: The objective of the min-max drill (sometimes referred to as SWOLF) is for a swimmer to swim a given distance in the minimum amount of arm strokes, with the maximum amount of speed.
- While performing this drill, swimmers should focus on great technique.
How to perform this drill: For example, over 4 x 50m: A swimmer completes the first rep in a time of 30 seconds with a stroke count of 36.
- By adding the number of seconds, it took to complete the rep, to the number of strokes it took to complete the rep, this gives the swimmer a total ‘stroke efficiency score’ of 66.
- The swimmer’s objective for the next rep is to reduce their stroke efficiency score by either swimming faster, taking fewer strokes or a combination of both. (see table above)
- Ensure that swimmers allow the swimmers swimming behind them to complete the whole length of the pool, so they can record an accurate and unhurried stroke count.
- Once the swimmer has established a consistent swimming efficiency score over 50m, they can then double the distance (100m) with the objective of maintaining the same efficiency score as they did over 50m.
- Once mastered, these drills can then be conducted over 200m, 400m and 800m
- Ensure swimmers have a long rest interval between reps to ensure optimum performance.
Swim Golf
Introduction: Swim Golf is a fun drill that has the same objectives as the min-max drill (see above)
- Which is for a swimmer to swim a given distance in the minimum amount of arm strokes, with the maximum amount of speed.
- While performing this drill, swimmers should focus on great technique.
- Ensure that swimmers allow the swimmers swimming behind them to complete the whole length of the pool, so they can record an accurate and unhurried stroke count.
How to perform this drill:
- Swimmers swim 2 x 50m to establish a ‘par’ stroke efficiency score
- By adding the number of seconds, it took to complete the rep, to the number of strokes it took to complete the rep, this gives the swimmer their par ‘stroke efficiency score’.
- Swimmers then perform a set of 9 x 50m on 1 minute 15 seconds. (starting a new rep every 1 minute 15 seconds)
- Swimmers count their arm strokes and add them to their time, for each rep.
- The swimmer then compares their rep score to their ‘par’ score.
- A coach or the swimmers are required to keep score.
- Scoring example: If a swimmer’s ‘par’ stroke efficiency score is 66 and they take a total of 64 on the first rep, then their score is two under par (just as in real golf)
- This process continues throughout the set.
- The winners are those swimmers with the lowest (under par) scores.
- Once the swimmer has established a consistent swimming efficiency score over 9 x 50m, they can then double the distance 18 x50m with the objective of maintaining the same efficiency score as they did over 9 x 50m.
- Once mastered, this drill can also be conducted over 100m or 200m reps
Takeaway
In this article, we’ll provide examples of stroke count and stroke rate drills, that can improve a swimmer’s technique and help improve swimming performance.
- While performing these drills, swimmers should focus on great technique.
- As with all swimming drills, these need to be practised regularly and consistently.
- Please note: It is very important to ensure that swimmers allow the swimmers swimming behind them to complete the whole length of the pool, so they can record an accurate and unhurried stroke count.
Related article on how to use stroke count and stroke rate
We have produced a related article, on how to best use stroke count and stroke, to help improve swimming performance. You can view it by clicking this link: how to use stroke count and stroke rate.
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