It’s an all too common occurrence: Athletes being instructed that reducing their stroke rate in their swim is the telltale benchmark of swimming improvement. Unfortunately, it's not that simple. All too often I've witnessed coaches focus so much on reducing the number of strokes their athlete takes per length in training that they neglect to consider distance per stroke, pace, and the overall impact of not taking all these factors into consideration. In the end, the performance of the athlete suffers.
Read morePerfecting Your Swim Stroke For Efficiency & Economy
Racing season is upon us. My athletes are - just after this past weekend - into full racing mode. With that, the demand from triathletes to hone and enhance their swim strokes is going up.
Swimming is perhaps the most mechanically dependent discipline in triathlon. Not that running and cycling aren’t without their mechanics and efficiency, but nowhere do you find such a direct relation to economy of stroke, mechanical efficiency, and speed. That being said, having a clean, efficient, and strong pull phase of the swim stroke is one of the most important things to focus on in the swim. Now, I'm certainly not discounting body position, head position, and other aspects of the stroke. But for now, let's just focus on the pull phase of the stroke as this is where the majority of the propulsion is derived. Maximizing the energy spent in this phase of the stroke is critical to the economy we can build into the swim.
What do I look for? First and foremost, a quick catch phase. This is the phase of the stroke, immediately after your hand enters the water, that you’re starting the stroke and “grabbing” water. The catch needs to happen quickly – removing a long glide phase from the stroke cycle. Why? In open water, there's too much cavitation of water from other swimmers around you. The goal is to catch water that isn't moving (or at least not moving as quickly as you) to help provide maximum propulsion.
Read moreStroke Rate, Distance Per Stroke, and Why You're Probably Doing It Wrong
A low stroke rate is usually indicative of a long glide phase in the front-quadrant of the stroke. Having a low stroke rate and a long glide phase isn't always beneficial, especially in the sport of triathlon, when you're in the open water.
Before I continue further, let's define - simply - distance per stroke, and stroke rate:
- Distance Per Stroke: How far you go, or have gone, every time your hand enters the water.
- Stroke Rate: How fast you turn your arms over and have a hand enter the water.
- In regards to SR: A .03 second increase, per stroke cycle, over 50 meters and you can potentially see up to a .4 second improvement. Over 200 meters this could yield up to 1.5 seconds depending on your number of strokes.
- In regards to DPS: A 1 inch improvement (one more inch in your DPS) and you can expect almost the same relative impact. That is to say, potentially, up to a .4 second gain per 50 meters or up to 1.5 seconds over 200 meters depending on how many strokes you're taking.
There's a huge potential of time savings waiting to be tapped here. And on paper this looks to be a very simple, and easy, improvement to make. But these changes don't come easily. Muscle memory, cardio load, form and mechanics - they all come into play here.
To that point, I am fortunate to be friends with an athlete here in Colorado Springs who, now retired, was a pro triathlete and a resident at the Olympic Training Center as a member of the national team. He and I were chatting the other day and this topic came up (in a round-about way) as he was telling me about his arrival at the OTC and his jump to being a professional triathlete. He was a great swimmer in high school, and was leading most sets in the pool, and was easily one of the fastest swimmers at the OTC. However, he'd get to an ITU triathlon event and he would be in the back-half of the swimmers coming out of the water. He became so frustrated - and didn't understand how he could be swimming so poorly - that he was soon seeing the team Psychologist thinking it was a mental block.
What was going on? He had a long glide phase, and in the open water the early part of his stroke was caught up in air bubbles and cavitation in the water from the swimmers ahead of him. By shortening the glide phase of his stroke, and increasing his stroke rate, he was catching water - the anchor phase the stroke - much quicker, and his open water swim improved. This didn't happen overnight. It took time, and a lot of work.
A great example of a high stroke rate being a key factor in open water triathlon swimming success is Sara Haskins. She has one of the highest SR's around in regards to pro women triathletes. She might not be the fastest in a pool, but she's dangerous, and very quick, in the open water.
Looking at distance per stroke isn't difficult either, but it takes a bit more time. Video of your athlete swimming is the best way to gather this data. Using your favorite video tool, Silicon Coach for example, you can mark the hand entry point of the left or right hand on the screen. Then, as the video progresses, you can mark the next entry point of that same hand. By using the measuring tool in your software to identify the width of each float on the lane line, you can then measure and determine the distance traveled during each full stroke cycle.
I'll be presenting a webinar on this topic on Thursday the 30th of January. Announcements, and links to sign up for the webinar, will be coming soon from Vanguard Endurance. This webinar will carry USA Triathlon CEU credit for all you coaches out there. I'll be covering, in-depth, topics on stroke rate, distance per stroke, and the importance of form and stroke mechanics.
By the way - here's a link to the Mens 1,500 meter final from the 2012 Olympics. You'll have to click the link to watch it on YouTube (content from the IOC and all) Enjoy!
Triathlon Swimming – Revisited
Expect The Unexpected
LA Triathlon Swim Start - Source |