How Can I Improve My Stroke Rate?

What Is Stroke Rate?

Swim speed comes from finding the right balance between stroke rate and stroke length.

• Stroke length: how far you travel with each stroke

• Stroke rate: how many strokes you take per minute (both arms)

You can also think of stroke rate as strokes per length.

Why Stroke Rate Matters

Stroke rate is a good indicator of rhythm and timing:

• Too low → slow arm turnover and “dead spots” in your stroke

• Too high → short, inefficient strokes that lose distance per stroke

The goal is to increase stroke rate without losing stroke length.

What Is Your Optimal Stroke Rate?

There’s no single “perfect” stroke rate — it depends on factors like:

• Height and arm length

• Flexibility and strength

• Pool vs open water

• Race distance

As a general example:

• Many age-group triathletes swim 50 m in 38–52 strokes

• This equals roughly 54–64 strokes per minute (spm)

Elite swimmers often use much higher stroke rates:

• Ian Thorpe: ~77 spm

• Alistair Brownlee: ~95 spm (open water often requires higher rates due to conditions)

How to Measure Your Stroke Rate

You can measure stroke rate manually:

1. Swim at your goal race pace for 15 or 30 seconds

2. Count your strokes

3. Multiply:

   • 15 seconds × 4

   • 30 seconds × 2

4. Repeat a few times and take the average

Or use a device:

• Many Garmin, Polar, and Suunto watches

• Finis Swimsense or similar swim trackers

How to Improve Your Stroke Rate

Once you know your stroke rate, you can work to optimise it:

• Swim fins: lift your body position and encourage faster arm turnover

• Water polo drill (head up freestyle): reduces glide and increases turnover

• Strong push-offs: help maintain speed and rhythm

• Tempo trainers (e.g. Finis Tempo Trainer): keep you locked into a target stroke rate

Key Takeaways

• There’s no one-size-fits-all stroke rate

• You’ll swim faster by increasing stroke rate while maintaining stroke length

• Stroke rate reflects fitness and strength

• Stroke length is more technique-focused

Test your stroke rate, work on it with drills, and retest after a few weeks to track improvement.

Copyright MyProCoach® Ltd © November 2019. All rights reserved.