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decent freestyler
July 23rd, 2008, 09:15 PM
Hi All,

I have been training for about 6 weeks now after 9 yrs off. My question is how do I increase the speed of my stoke cycle? I have been so focused on the 6 beat kick and my stroke is more of the "distance stroke" as if I am swimming the 500. I have been holding good intervals, :45 for 50s, 1:30 for 100s...but feel like I can go faster. Do you know of any drills or sets that can work increasing the speed of rotation?

Thanks!

Glider
July 23rd, 2008, 09:42 PM
This is fairly simple, IMHO. Assuming your rest is 5 to 15 seconds per repetition in your sets, you are doing endurance/distance training using a distance stroke. You get what you practice.

If you want to work on speed, well you need to swim QUALITY fast speed/sprint sets. Do sets like below near race pace - around 3:1 or 4:1 rest:work ratio, high intensity hold fastest possible average:

- 20x25 on 1:00
- 10x50 on 2:00
- 8x100 on 4:00

You gotta practice fast to swim fast...


Hi All,

I have been training for about 6 weeks now after 9 yrs off. My question is how do I increase the speed of my stoke cycle? I have been so focused on the 6 beat kick and my stroke is more of the "distance stroke" as if I am swimming the 500. I have been holding good intervals, :45 for 50s, 1:30 for 100s...but feel like I can go faster. Do you know of any drills or sets that can work increasing the speed of rotation?

Thanks!

taruky
July 23rd, 2008, 10:15 PM
Anyone have advice on the best instruction DVD?

Glider
July 23rd, 2008, 10:20 PM
Try goswim.tv (http://www.goswim.tv/) by Glenn Mills, a fellow USMS swimmer and record holder. Lots of free drill videos, as well as DVDs for sale.


Anyone have advice on the best instruction DVD?

decent freestyler
July 24th, 2008, 09:09 AM
Thanks, Glider. Would you recommend doing this in the same workout where I am doing endurance training or should I have days where I only focus on speed. Because I still have a long ways to go on the endurance side.

ande
July 24th, 2008, 10:52 AM
sprint


Hi All,

I have been training for about 6 weeks now after 9 yrs off. My question is how do I increase the speed of my stoke cycle? I have been so focused on the 6 beat kick and my stroke is more of the "distance stroke" as if I am swimming the 500. I have been holding good intervals, :45 for 50s, 1:30 for 100s...but feel like I can go faster. Do you know of any drills or sets that can work increasing the speed of rotation?

Thanks!

Glider
July 24th, 2008, 05:06 PM
It depends somewhat on what your body can handle and where you are in your training cycle.

Last season I did both, though mostly 25 sets on endurance days (occasionally 50s.) And maybe fewer reps on those days.

Then once or twice a week that are mostly speed days where I mix up those kind of sets.



Thanks, Glider. Would you recommend doing this in the same workout where I am doing endurance training or should I have days where I only focus on speed. Because I still have a long ways to go on the endurance side.