Triathletes - Stroke your way to faster times
Kevin Koskella explains how to develop your swimming stroke length
You may have had coaches that make you count strokes throughout the workout, either by mixing it into drill sets, the main set, or at the end of workout. Some coaches recommend making a habit of always keeping track of your stroke count. As a coach of distance swimmers and triathletes, I believe stroke counting is a necessary part of most swimming workouts.
If you stick with it and do it on a consistent basis, stroke counting in swimming is an excellent way to increase your DPS (Distance per Stroke). The world's best swimmers are faster than you because they travel further with each stroke, not because they are moving their arms faster. Keeping track of the number of strokes you take per length will allow you to begin to lengthen out your stroke, as well as add more speed and distance while keeping your heart rate down and allowing you to save your energy for later in the swim or race.
The goal should be to bring down your average stroke count per length. Great swimmers like Alexander Popov or Ian Thorpe may be able to scoot through the water at record speed while taking 30 strokes per length (50 meters), but this low stroke count does not have to be your golden number for improving your stroke. First, determine what your range is. Try to swim most of the time at the low end of your range or below your lowest stroke count. Do not worry about speed at first - you can influence this later, perhaps as you begin to learn what your "ideal" stroke count is. Here is an example of a set that can help lengthen your stroke, as well as build endurance:
Another fun set that you can play with is free golf. For example:
Consistently incorporating stroke counting into your workouts will, over time, help you to swim with more stroke length in the water, and use less energy to go the same speed or even faster. And for those that do not consider swimming to be their strength in a triathlon, this saved energy is sure to translate into a better bike and run!
After the bicycle frame and components, purchasing a wetsuit is the largest expense in triathlon. During the 1980's, triathlon events began to permit the use of wetsuits in competition. Benefits include increased buoyancy, expansion of potential workout and race venues, increased safety, and general comfort. USAT sanctioned races allow wetsuits for races in water 78 degrees or less. USMS (Masters Swimming) swim events do not permit the use of wetsuits. Racers who decide on wearing wetsuits do so for reasons other than official placing or awards and may be used by choice.
Why a wetsuit
Warmth - The neoprene or rubber material traps a layer of water close to the skin that is warmed by core body temperature and delays hypothermia in water less than 80 degrees.
Buoyancy - The wetsuit provides safe and fear-reducing buoyancy but should not be relied upon as a life preserver. However, increased confidence in the open water can be another benefit.
Speed - Reduction of drag, the effects of providing buoyancy to the hips and legs, and the ease of breathing and sighting all contribute to a 10% or greater reduction in time over an Olympic distance swim (3-5 minutes!).
Energy Conservation - This should be your goal on the swim, since you still have some biking and running left to do!
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About the Author
Kevin Koskella coaches masters and triathlete swimmers in San Diego, CA. He operates the website www.triSwimCoach.com, a resource for beginner to intermediate level triathletes looking for help with swimming.
The following Sports Coach pages provide additional information on this topic: