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Stroke counting great tool for measuring efficiency

Strokes per Length (SPL)

Stroke counting is a great tool for measuring efficiency and the key is finding the optimal number, not the least number of strokes you can do over a set distance.

Too many strokes eg. >25+ strokes for a 25 meter swim, indicates over stroking, windmilling arms, lack of traction and inefficiency.

Too few strokes eg. <14 could mean a lack of momentum and feel very much like a ‘stop/start’ rhythm. It will also affect your speed and each time you stroke you’ll have to over come inertia.

The Sweet Spot

Your ‘sweet spot’ is dependent on your height and skill level/stroke efficiency and the pace you’re swimming at.

  • Taller swimmers taking fewer strokes
  • A slower longer swim may have lower SPL
  • A shorter higher tempo and pace, may call for a slightly higher SPL

Stroke counting is the most accessible and specific form of measurement in swimming.

Terry Laughlin (Total Immersion) says it’s also good in that it can be cross-referenced with three other empirical measurements – (1) Tempo, (2) Time and (3) Heart rate – to give you perfect a understanding of how effectively you have swum any distance, effort or speed.

Using stroke counting to become more a efficient swimmer

  • Choose shorter distances to practice your stroke counts – 25m is perfect for practice
  • Practice counting – each time your hand hits the water, count 1 or, count on one side only eg. left hand and count ‘stroke cycles’
  • Find your count and a given ‘low effort’ swim

Check out the chart below, how do you fare??

Stroke by length by height chart for stroke counting

Claire Owen

Claire Owen

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