After the steady paced swims last week we will start picking up the pace a this week and do some work on stroke rate as we build towards the next set of time trials at the end of the month.  So we will be doing some head-up front crawl to work on increased stroke rate as well as some golf stroke swimming to help you try and find the right balance between stroke rate and efficiency.  Please see my previous post on stroke rate if you have forgotten about why this is important or how to measure your golf stroke. Knowing your golf stroke will require you to know your times when swimming each 50 so hopefully you are well practised now after my post last week and the session on Saturday!

A natural reaction from many of us when asked to increase stroke rate is concern that either your stroke length with shorten or you will need to increase your effort and hence reduce efficiency.  However, this is often not the case and a higher stroke rate can often be more efficient.  This is because most of your propulsion comes from the second half of your underwater pull so doing more of these parts of the pull every minute can make a big difference in your speed. It’s a bit like spinning in an easier  gear on your bike and one that enables you to go faster for less effort overall.  The best way to find out is to try it so play around with your stroke rate over the next few weeks to see what works best for you.

See you Saturday!