Want to swim faster? The secret isn’t just about a longer stroke; it’s about finding the perfect balance between your stroke length and your stroke rate. Increasing your stroke rate (or tempo) is often the easier and more effective way to unlock significant speed improvements.
In this guide, we break down exactly what stroke rate is, what the pros are hitting, and how you can calculate your own. We then dive into five essential drills, including the Water Polo Drill and Fist Drill, designed to help you develop a faster, more efficient turnover. Plus, we’ll show you how to conduct a ramp test to find your personal ‘sweet spot’ for the perfect tempo.
Chapters ⏱️
00:00 – Intro: The Key To A Faster Swim
00:46 – What Is Stroke Rate?
01:23 – What The Pros Are Hitting (And Why It Matters)
02:14 – How To Calculate Your Own Stroke Rate
03:04 – How To Find Your Perfect Stroke Rate (The Ramp Test)
04:45 – 5 DRILLS TO IMPROVE YOUR STROKE RATE
04:50 – Drill 1: The Water Polo Drill
05:14 – Drill 2: Fist Drill
05:35 – Drill 3: Single Arm Drill
05:51 – Drill 4: Pull Buoy Drill
06:05 – Drill 5: Tempo Trainer Work
06:21 – Our Personal Stroke Rates Revealed!
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What’s your current stroke rate? Let us know in the comments below!
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