Make more ease and flow, less noise and splash, your primary goal. Increases in efficiency will follow naturally and almost effortlessly. What if a lower count makes me slower? A goal of faster, faster, faster is far too simplistic.
Virtually all triathletes now recognize the value of low Heart Rate training, running mile after mile at, say, bpm to build aerobic efficiency while increasing their speed incrementally before resetting their HR monitor to Swimming at a lower stroke count is the exact equivalent.
It develops neuromuscular efficiency which will enable you to swim with a lower HR at every higher speed. Now I can swim up to yards at 13spl. Five years ago my average yard pace at 13 spl 52 total strokes was about Now I can swim that speed at 11spl or 44 total strokes, which means my HR is lower at a pace. Thus, while my aerobic efficiency may be shrinking with each passing year, I offset that by increasing my neuromuscular efficiency which has an extremely high correlation to performance in open water.
It also allowed me to swim How do I go faster then? Once you establish an efficiency foundation then you can make a conscious choice to take more strokes when you want more speed — and to practice doing that efficiently. The guy taking 21 strokes lap after lap can only go faster by going harder — or perhaps by taking 23 strokes!
I do it differently: In the set above, the coach told us to do 3 rounds of 3 x , descending within each round. I did this by allowing myself only 12spl on the first in each round, then increasing to 13spl on 2 and 14spl on 3, with a goal of feeling silky-smooth at each count.
My times came down, but I never felt as if I was swimming harder. Instead my descending set was a lot more enjoyable as a coordination-and-timing exercise.
This equates much more to a sensation than to a particular time on the pace clock. And not just any race, but the race of my life. You might call this an "aspirational" pace as I try to use it to create both a neuromuscular and psychological "zone of success. Is a low count always better? Your object is to find the optimal rather than minimum SPL. Your lowest SPL should be fluid, effortless, and silent, because the real goal is to minimize energy cost, not stroke count.
By practicing mindfully, your SPL range should improve over time. At age 20, when I focused on harder and faster training, my low count for Freestyle in a meter pool was about 50 strokes. By age 30, it was 40 SPL. At age 40, it had dropped to the low 30s. S t roke Length: The length the body travels during one complete stroke cycle.
S t roke Cycle: The fundamental basic unit of swimming, comprising the movements from any point in the coordinated, cyclical movement of arms and legs to the same point one cycle later. Follow the Eagles on.
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