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If you're not assessing you're guessing! How to use swim metrics to measure your progress



The following swim metrics are a good idea to have on your watch:


  • Interval Swolf

  • Average swolf

  • Pace per 100m

  • Distance

  • Stroke count per length

  • Stroke rate

  • Average pace

  • Lap last pace

  • Elapsed time

  • Last lap distance

  • Interval time

  • Interval strokes / length

  • Average strokes / length


What do all of these mean then and what should I be aiming for?


SWOLF


Swolf is for reference the number of strokes per length added to the time. The aim is to reduce the overall number over a set interval distance. A goal for stroke count per 50 metres is 45 - 55. A guide for stroke rate per minute is 55-65 (both arms), your watch will probably record just one arm ie the watch side.


Pace per 100 metres:


These is individual to you, and depending on the intensity of your swim session, and target event you are aiming for, the longer it is the lower your average pace will want to be. If you are doing pacing sets, then you would would these to be consistent within 2-4 seconds of one another


Stroke Count per length:


Your distance per stroke is a measure of how far you travel on each stroke, and the further you go the better, as long as you're not excessively gliding, or kicking extra hard, or pushing harder off the wall. In a 25 metre pool 20-25 strokes is good, 18-20 is getting better and 15-18 is excellent! If you are over 25 strokes and closer to 30-35 then your stroke technique will need looking at in more detail by an experienced coach in video analysis.


Stroke Rate:


Largely individual by essence, but normal ranges for open water swimmers, swim-runners and triathletes would be 55-65 stroke per minute. Some may be higher, some may be lower. If you're tall then you may find your sweet spot is lower than this guide, and if your under 5'5" then you may find a faster stroke rate works better for you. Maintaining your technique is key though when you go faster or slower, and particularly front quadrant swimming


Here are a couple of articles from my blog if you want to read more...





What's Included in Our Guildford Lido 121 Front Crawl Swim Lessons?


Pool based locally in Surrey - Guildford Lido


Benefits of 1-2-1 Pool based swim lessons


• Learn how to swim more efficiently using our 6 phase swim skills and drills series • Increase your distance per stroke to push more water behind you • Enhance your feel for the water improving your catch and pull phases to swim faster • Learn how using a high and earlier vertical forearm for greater efficiency • Understand how to kick effectively from your hips so you’re not wasting energy • Breathing techniques to help you relax and reduce a feeling of panic in the water • Better pacing control and awareness from structured swim sessions • Learn new tips and techniques in each session

1 hour sessions either single, or blocks of 5 or 10

Technique training & Stroke analysis

Your personalised swim drills will be provided afterwards by email


Would you love to have some early 2021 season swim improvements in pacing learning how to use the tempo trainer?


Swim Lessons at Guildford Lido


We can help you understand and improve your pacing using your own swim zones, optimise your stroke rate and correct stroke flaws that occur when you get fatigued.


This will help you to limit your pace drifting slower over distance!


This will include a:

• Fitness test to determine your own personal pacing zones • Front crawl stroke analysis • Personalised swim drills • A personal and progressive plan to build your race distance speed and pacing using the tempo trainer

Interested...?

Then sign up to a series of swim lessons with Nick at Guildford Lido


Is there an area of your front crawl that you want to focus on / improve the most?


All sessions include emailed stroke correction, swim analysis and personalised drills:


• Learn how to swim more efficiently using our 10 phase drills series • Increase your distance per stroke to push more water behind you • Enhance your feel for the water improving your catch phase to swim faster • Learn how to use a high and earlier vertical forearm for greater efficiency • Understand how to kick effectively from your hips so you’re not wasting energy • Breathing techniques to help you relax in the water • Better pacing control and awareness from structured swim sessions • Learn new tips and techniques in each session


5 Stroke corrections to help you improve your breathing for front crawl:


• Kicking with straight legs • Focusing on the timing of your arms • Rotating your body on a long axis from your head to feet • Exhaling fully underwater using your diaphragm • Aiming to breathe in by the time your arm passes your shoulder


Learn how to correct your stroke and swim faster than ever with less energy!

We can help you improve your technique using video camera analysis, stroke correction and swim drills in the endless pool. Based in Chertsey Surrey.

Sign up to an endless pool 121 video analysis session and find out what’s been holding you back with your swim stroke.

If you have a swim technique problem, if no one else can help, and if you can find them, maybe you can hire the Speedy Swimming Team!

Get in touch by giving us a call on 07958635142 or email us at speedyswimming@gmail.com

Front crawl video analysis in an endless pool at Tribal in Chertsey: https://www.speedyswimming.co.uk/swimvideoanalysis

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