As I reflect on the thrill and challenge of the recent South Melbourne Port to Park Swim, a emerging key event in Melbourne’s open water swimming scene, I’m struck by the crucial role of stroke rate in competitive swimming. This event, featuring both 1.1km and 2.2km courses, was a perfect opportunity to explore the themes I touched on in my previous blog, “The Power of a High Stroke Rate in Open Water Success (Part 1).” Particularly, it highlighted the striking differences in stroke rates between elite and non-elite swimmers – a subject that has always fascinated me in my journey as a competitor and open water swim coach.

During the 2.2km race, set against the beautiful backdrop of South Melbourne Beach, stretching from Lagoon Pier in Port Melbourne to Kerferd Pier in Albert Park, I had a unique chance to walk alongside the course. This perspective gave me a close-up view of the swimmers as they battled. My goal was to closely observe and record the Strokes per Minute (SPM) of the swimmers, with a focus on the top 10 performers. I also kept an eye on those in the middle and the back of the pack, aiming for an analysis that spanned various skill levels.

As the race kicked off, the lead swimmer, donning a wetsuit, set a quick pace, rounding the first buoy with an impressive SPM of around 76. This pace set the bar for the rest of the competitors, with the second and third swimmers keeping up with stroke rates in the low seventies. This initial burst of energy was critical, as it defined the competitive dynamics right from the start.

What really caught my attention was the consistency of the lead swimmer. They maintained an SPM of 73-75 throughout, showcasing remarkable endurance and technique. This swimmer didn’t just lead from the outset but also clinched victory, all while keeping their stroke rate impressively steady. Meanwhile, the second and third swimmers, although putting up a decent fight, were a bit slower with their SPMs hovering in the high sixties, just shy of the leader’s pace.

The final stretch to the finish line brought an interesting twist. Most swimmers upped their stroke rate, trying to improve their final standings. However, the leader, intriguingly, finished at an SPM of 76. This strategic decision, likely influenced by their comfortable lead, demonstrated a smart approach to energy conservation and race strategy, ensuring victory without overexerting themselves.

Among the younger swimmers, some showed remarkable energy, with their SPMs soaring above 90, even nearing 100 towards the end. This was in stark contrast to the majority, who maintained stroke rates ranging from 40 SPM at the back to a more common 50-55 SPM in the middle, creating a bell curve-like distribution. I found this fascinating, showcasing not just physical capability but also the diverse tactical approaches among different age groups.

One key takeaway from this event was that none of the top 10 swimmers had a stroke rate below 60 SPM. This aligns with the patterns seen in elite swimmers, as I discussed in my earlier blog. Elite swimmers tend to maintain higher SPMs than their non-elite counterparts, a critical factor in race outcomes.

This race reinforced the importance of a high stroke rate in open water swimming. To vie for top positions in these type of amateur races, swimmers need to aim for a stroke rate over 60 SPM, preferably above 70. The old adage of ‘slow and steady’ seems less applicable in competitive swimming; ‘fast and steady’ is evidently the key to success.

The South Melbourne Port to Park Swim not only validated the insights from my previous blog but also provided fresh, real-world data highlighting the marked differences in SPM between elite and amateur swimmers. These differences greatly influence race outcomes, underscoring the importance for aspiring swimmers to develop a higher stroke rate. This is essential for elevating their performance from average to outstanding, transitioning from mere participation to competing to win their open water swim races.