Download and print this session plan here: session plan 166
This week, we examine our stroke efficiency by undertaking a stroke-rate ramp test, using our own objective data to assess whether a higher stroke rate is sustainable and to what extent increasing stroke rate increases speed through the water. A tempo-trainer would prove particularly useful for this session and a stop-watch, or other accurate timing device is essential.
2 x 100m, the first easy, the second, steady.
100m 54spm (timed) 100m 57spm (timed)
100m 60spm (timed) 100m 63spm (timed)
100m 66spm (timed) 100m 70spm (timed)
All the above repeated, to provide 12 timed swims.
Sprint or novice athletes 400m at the stroke rate that produced the fastest time 2 min rest 400m at your optimal stroke rate (balance of feel and speed)
Experienced or IM athletes 800m at the stroke rate that produced the fastest time 2 min rest 800m at your optimal stroke rate (balance of feel and speed)
100m – 200m Easy to very easy
2300m – 3200m
Consider whether a higher stroke-rate is something you would consider in order to produce a faster race-day swim split. Remember that for higher stroke rates to translate into faster times, it’simportant to maintain good technique – particularly in the catch and pull phases of the stroke.
If you don’t have a tempo trainer, you can get a rough idea about whether a higher stroke rate will work for you, using perception and a timing device but this is more subjective and may not reflect the reality of your stroke.