As we all know, swimming is one sport that requires an individual to use their entire body. From the head position, hand entry, and kicking from the hips rather than the knees, swimming is a holistic activity that calls for efficiency, technique, flexibility, and balance.
One defining aspect of swimming, whether an athlete is doing it in the pool or open water, is stroke rate. Understanding the difference and importance of stroke rates in both disciplines will be crucial for swimmers, especially those training for triathlons or open water swimming or athletes shifting from the pool to the outdoors.
𝐃𝐄𝐅𝐈𝐍𝐈𝐍𝐆 𝐒𝐓𝐑𝐎𝐊𝐄 𝐑𝐀𝐓𝐄
Simply put, stroke rate is the number of strokes that a swimmer takes in a specific period of time. Triangle Peaks also defined it as an athlete’s cadence, or Revolutions per Minute (RPM) when compared to running or biking. A swimmer’s speed, meanwhile, is determined by how far they go for each stroke and how long it takes for them to do each stroke.
As a key metric in the sport, stroke rate can be a dividing line for swimmers, particularly those who are transitioning from the pool to the open water. Understanding this will also elevate the game for serious triathletes since swimming is the cornerstone of the multisport event.
𝐈𝐍 𝐂𝐎𝐍𝐓𝐑𝐀𝐒𝐓: 𝐏𝐎𝐎𝐋 𝐕𝐒. 𝐎𝐏𝐄𝐍-𝐖𝐀𝐓𝐄𝐑 𝐒𝐖𝐈𝐌𝐌𝐈𝐍𝐆
Pool swimmers take advantage of the water’s calm and controlled environment to maintain a steady stroke rate. This allows them to focus on certain techniques to achieve a good streamlined posture, minimizing drag and maximizing their propulsion in the water. This, however, will change based on the swimmer’s strength, distance, and stroke style.
As an example, elite sprinters will have a faster stroke rate when compared to distance swimmers who conserve their energy for endurance. Elite pool swimmers can go anywhere from 30 to 60 strokes per minute; for the most part, this fast turnaround reduces the time that they spend on gliding in between strokes and transforming it into a technique that relies on strength and explosive power over short distances.
Conversely, open-water swimmers will have to deal with the ever-changing water conditions. Waves, currents, and even varying temperatures will influence the way a swimmer maximizes their stroke rate for a more fluid race or practice session.
Most open-water swimmers rely on a higher stroke rate to maintain balance and momentum, especially when they are facing choppy waters. In contrast to pool swimming, these athletes can power their arms to produce some 50 to 80 strokes per minute. Again, this will depend on water conditions and the distance that they are racing.
The same can be said when comparing distance swimmers to marathon swimmers. Rather than going all out, they can adopt a rather subtle pool stroke that highlights smoothness, gliding, and enduring hours in the water without disrupting their pace and speed.
𝐖𝐈𝐍𝐍𝐈𝐍𝐆 𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘
For the most part, a higher stroke rate can be beneficial, especially for beginners. This will help them maintain their momentum and move easily against waves and other deterrents. Triathletes can also go for a higher stroke rate due to the fact that swim legs range from 750m for sprints, 1.5km for standard races, and 3.9km for Ironman distance. Provided that they have enough training and open water exposure, triathletes can sustain a high stroke rate coupled with a decent two-beat kick to preserve their energy for the bike and run.
Overall, it depends on whether you’re aiming for a podium in the pool or a finish in a triathlon or open water. It is essential, however, to have a versatile stroke rate and technique to get the best of both worlds.
