In the world of open water swimming, where every stroke counts towards your success, striking the perfect balance between stroke rate and distance per stroke is like uncovering a hidden treasure. In my previous two articles, I explored the significance of a high stroke rate in achieving success in open water swimming. Yet, as we delve deeper into this subject, it becomes apparent that there’s a crucial factor to consider: the law of diminishing returns.

A high stroke rate has long been lauded as a fundamental element for success in open water swimming. It serves as the driving force behind propelling swimmers through the water with efficiency and speed. As discussed earlier, a faster stroke rate enables swimmers to maintain momentum, navigate through turbulent waters, and gain a competitive edge during races.

However, as with many aspects of life, there comes a point where the benefits start to plateau, and additional effort yields diminishing returns. This phenomenon becomes particularly evident when we consider the relationship between stroke rate and distance per stroke. While increasing the stroke rate can indeed result in faster swimming speeds, it often comes at the expense of efficiency and energy conservation.

A good comprehensive article from the United States Masters Swimming (USMS) organisation sheds further light on this complex relationship. It emphasises the importance of finding the optimal balance between stroke rate and distance per stroke to maximise swimming efficiency and performance. The article highlights how focusing solely on increasing stroke rate without considering distance per stroke can lead to decreased efficiency and increased energy expenditure.

Recent scientific studies support these findings, revealing that while a higher stroke rate can lead to increased swimming speeds, it also tends to decrease the distance covered per stroke. This poses a dilemma for swimmers: should they prioritise speed over efficiency, or vice versa?

The extra effort required to maintain a high stroke rate inevitably leads to a higher energy expenditure. This can leave swimmers feeling fatigued quicker and may impair their overall performance, especially during longer swims. Conversely, focusing solely on maximising distance per stroke may sacrifice speed, potentially leaving swimmers trailing behind their competitors.

So, where does the sweet spot lie? How do we strike the perfect balance between these two competing factors? The answer lies in finding the delicate equilibrium between speed and efficiency without sacrificing too much energy. Coaches and swimmers must consider individual factors such as stroke technique, fitness level, and race distance when determining the optimal stroke rate for peak performance.

Practical strategies can help in this pursuit of balance. Experimenting with different stroke rates during training sessions can provide valuable insights into one’s optimal rhythm for varying conditions and distances. Incorporating drills that focus on improving distance per stroke while maintaining a consistent pace can enhance overall efficiency. Developing pacing strategies that allow for strategic adjustments in stroke rate based on course conditions and race objectives is also crucial. Additionally, listening to one’s body and adjusting stroke rate accordingly can help avoid overexertion and premature fatigue.

In your endless exploration of open water swimming excellence, the interplay between stroke rate and distance per stroke is a fascinating journey. While a higher stroke rate may offer the promise of speed, it’s essential to tread carefully and avoid falling into the trap of diminishing returns.

As we continue to push the boundaries of what’s possible in the realm of open water swimming, let’s remember that’s it not all about brute force but finding exactly your right balance between turning your arms over quickly versus holding an efficient stroke that allows you to use less energy and manage your fatigue levels.

Have a look at our other Open Water Articles

• Alignment
• Benefits of Open Water Swimming
• Blood Lactate
• Body Rotation
• Breathing Cordination
• Cardiovascular Endurance
• choppy water
• Cold Water Acclimation
• Confidence
• Core strength
• distance per stroke
• Endurance
• hand entry
• head position
• Mental Focus
• Pacing
• Race Strategy
• Strength
• Stroke Efficiency
• Stroke Rate
• Uncategorized