POWER = FORCE x SPEED
- FORCE = STROKE LENGTH
If you think of the FORCE element as your swimming STROKE LENGTH, i.e. increasing the amount of force you apply to the water (so long as it is directed in the right direction), will increase your stroke length which is manifested as fewer strokes per length of the pool. Simple. Most swimmers will, at one time or another, count how many strokes they take per length and aim to reduce the number of strokes by focusing on such elements as catch, pull through, and body rotation. This is an excellent way to improve your economy and efficiency through the water. Most people will see improvements in performance with this method if their stroke is rather inefficient to begin with. - SPEED = STROKE RATE
Consider the other side of the equation, SPEED. Speed in this scenario we can take to mean STROKE RATE, and is represented as the number of strokes you take per minute as opposed to the number of strokes per length. I would normally recommend asking a friend or coach to help you assess this, and ask them to count the number of strokes you take in 15 seconds (for a 25m pool) or 30 seconds (for a 50m pool) and multiply the result by 4 or 2. This should be done preferably during a continuous swim of maybe 400m and you will notice, just like stroke length, that the rate will be slightly variable during the set distance. It shouldn't be if you're economical, but it will tend to be initially and we'll come back to how to correct that in just a mo'. Just like cadence on the bike and stride rate on the run, we should really count this as the number of complete arm cycles (i.e. number of times the right arm completes a full stroke). However, as the numbers we are typically dealing with are much lower for swimming than cycling and running, for ease and accuracy (especially when the length of the pool requires you to restrict your assessment time to 15 seconds due to turning), I would recommend you count left-arm as 1, right-arm as 2, left-arm as 3 etc. Once you have ascertained a base rate, we know where we can move from and to.
STROKE LENGTH RELATED TO STROKE RATE
In response to stroke length increasing (i.e. FORCE), stroke rate will typically drop off (sometimes considerably) and vice versa - for someone working on developing their stroke rate (SPEED), their stroke length will typically drop off (leading to the feeling that you are losing your stroke and feel for the water). Obviously the ideal scenario would be for one of these factors to stay constant whilst the other increases. But which should we work on...?
The biggest single difference between the bio-mechanics of an elite pool swimmer and an elite open water swimmer is in the balance between their stroke rate and stroke length. A typical age-group triathlete may have a stroke length that allows them to complete 5om in about 38 - 52 strokes, and a stroke rate of 54 - 64spm (strokes per minute). Compare this to your stereo-typical picture of elite mid-distance swimming perfection Ian Thorpe who would typically swim with a stroke count of 27 - 32 strokes per 50m and a stroke rate of 72 to 76spm, and its easy to see how a swimmer like this moves faster through the water than you or I. However, whilst we all probably know that his stroke length is much greater than ours, his stroke rate may seem quite high for someone who seems so relaxed.
What is the biggest difference between elite swim pool and open water swimmers?
