Stroke count games

## Stroke count games

What’s the fewest number of strokes you can take for a single length of the pool? (No streamlining past the flags; no more than three kicks per stroke.)

I can get down to 8 strokes per 25 SCY, but it’s tough to sustain for more than one length. 9 strokes per length (SPL) I can do pretty much indefinitely – but it’s incredibly inefficient. The inefficiency is readily apparent: a huge dead spot in my momentum as I glide (glide, glide…) after each stroke. The Swim Smooth guys have a term for this: Overgliding.

I swim most efficiently between 13 and 15 SPL, depending on pace. 13 for channel/marathon pace; 14 for “threshold” pace (from the mile up to about 5K); 15 for 200/500 pace. For an all-out sprint, I’ll add one more stroke (16 SPL).

Experienced pool swimmers have an intuitive feel for this… but what if you don’t? Is there a formula to identify the most efficient stroke count for a given pace? This question led me to try the following set:

8×100, as fast as possible, with about a minute rest between each.…

SWOLF and swimming efficiency

## SWOLF and swimming efficiency

Follow-up posts:

Swim golf – or SWOLF – is an interesting drill, intended to measure efficiency in swimming. It’s important to understand how to use it correctly. Here’s the drill:

1. Swim one length of the pool
2. Count the number of strokes you take
3. Get your time (in seconds)
4. Take the sum of (2) and (3). That is your SWOLF score.
5. Repeat steps 1-4, trying different combinations of stroke rate, stroke length, and effort. Which combinations produce the lowest score?

• “Number of strokes” means total number of hand entries – left and right combined. It is not the number of stroke cycles – as the Swimsense uses in its SWOLF calculation. H2oustonSwims and TI get it right; About.com gets it wrong. FINIS gets it right on its website but wrong on the Swimsense.
• “One length of the pool” means one length of a 50-meter pool, starting from the wall. No long streamlines – that’s cheating. This doesn’t mean you can’t do SWOLF in a short-course pool. However, two lengths are necessary for a sufficient sample size (of strokes and seconds); and SWOLF scores are less meaningful if they include a turn.

Swim slow slower, Swim fast faster

## Swim slow slower, Swim fast faster

There’s a possibly-apocryphal story about Matt Biondi (one of the fastest swimmers ever) that he always made a point of being the slowest person in the pool during warm up, no matter the skill level of the other swimmers surrounding him.

I think there’s something to this idea. In training, most swimmers succumb to laziness from time to time. It’s been my observation (in myself and others) that swim-laziness comes in two basic forms:

• not swimming slowly enough, when you’re supposed to be swimming slow
• not swimming fast enough, when you’re supposed to be swimming fast

There’s an important purpose to slow swimming and drilling: Ingraining perfect technique, and being mindful of each part of your stroke by reducing it to its components. Drilling well requires focus and concentration, and the path of least resistance is to do it sloppily – or just skip it altogether. Sloppy drilling is, of course, self-defeating.

There’s also an important purpose to fast swimming. As my college coach Rob Orr liked to say: You’ve got to swim fast to swim fast. When the coach assigns a 100% effort, the path of least resistance is often to give a bit less – perhaps 90%.…

In praise of backstroke

## In praise of backstroke

Is there any good reason for a marathon swimmer to train strokes other than freestyle?

It’s fairly uncontroversial, I think, that training in multiple strokes makes one a better athlete, in a general sense. Each stroke works a unique set of muscles, giving swimmers more “balanced” power in the water. Eddie Reese (multi-time U.S. Olympic coach) is well-known for promoting IM training for all swimmers, including sprinters and single-stroke specialists. Multi-stroke training is also less likely to lead to over-use injuries.

Think of it as in-water cross-training.

What about open-water and marathon swimming? Or triathlon? Is there any point to training other strokes when you’ll never race anything but freestyle? If (like most working adults) you have limited time to train, isn’t that precious time best spent optimizing your freestyle? That certainly has been my approach. Not surprisingly, since I started focusing on open water, my other strokes have suffered.

Recently, I’ve been rethinking this position – especially with regard to backstroke. For one, there are technique benefits. The principles of balance, body position, and core rotation are much the same between backstroke and freestyle.…

On over-training

## On over-training

When I was younger, I swam in a near-constant state of over-training. To improve fitness, hard work is necessary but not sufficient. You also need rest – time for your body to recover and rebuild. Indeed, it’s during recovery that you get stronger. If you don’t rest enough, you don’t improve. If you’re over-trained – like I was for most of high school – increasing training load can ironically lead to decreased fitness.

My training load back then – 50K for an average week – wasn’t unusual for an elite age-group program. The problem was that I was only getting about 6-7 hours of sleep per night during the school year. (My natural sleep duration is 9 hours.) Over the course of a week, that produced a sleep debt that even a 14-hour “coma” on Saturday night couldn’t make up for.

I cut corners on my sleep because, well, I was busy. I don’t necessarily regret this choice… but I was naive about just how much it was affecting my swimming performance. When you’re that age, it easy to think you’re invincible.…

In praise of the pool

## In praise of the pool

Pools sometimes get a bad rap among open water swimmers. Marathon swimmers who live outside the Sun Belt are known to bemoan long winter hours in the “concrete prison.” David Barra memorably quipped to the New York Times:

The free spirits want to be outdoors, and have a relationship with a body of water…. You don’t have a relationship with a chlorine box.

But pools have their uses – even for marathon swimmers. Especially if one of your goals is to get faster. Alex Kostich was a U.S. National Teamer, an All-American distance swimmer at Stanford, and a training partner of Janet Evans in her prime. Now 41, Kostich is possibly the fastest Masters open-water swimmer in the country at the short distances (up to 5K). In the July/August issue of USMS Swimmer, here’s what he had to say about pools:

The easiest and most efficient way to get faster in open water is to do quality work in the pool.

Kostich is an open water specialist. He lives in Los Angeles. Yet he doesn’t train in open water.…

No shortcuts in marathon swimming

## No shortcuts in marathon swimming

As a sort-of counterpoint to my post on Kevin Murphy, I want to highlight this item about Andrew Gemmell, winner of this past weekend’s Crippen SafeSwim 10K. Munatones writes:

He took off time from his collegiate career at the University of Georgia to train with world 10K champion Chip Peterson and coach Jon Urbanchek who has developed 28 Olympians winning 5 gold, 6 silver and 4 bronze medals.

“I have tried to break [Andrew] down,” commented Coach Urbanchek. “But he is tough. He keeps coming back ready for more.”

Notice Coach Urbanchek doesn’t harbor any illusions about minimalist training or competing on “efficiency.” You don’t make it to that level without already being efficient.

What Coach Urbanchek does say is: “I am trying to break him.

Marathon swimming is now an Olympic sport, so objective standards become necessary – in particular, speed. At the elite level, “willpower” is necessary but not sufficient. To be an Olympic marathon swimmer, you have to be fast. And to swim a 10K fast, you have to train your butt off. There are no shortcuts.…