Apr 5, 2022 - Playing with Freestyle Stroke Rate

Monday https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Talk about slowing rate Talk about increasing rate 1:40 - first rate 1:57 - second rate 2:27 - reducing use of the legs 2:46 - point of diminishing return 3:06 - very high rate Learning to roll

Tuesday https://www.goswim.tv/lessons/2840-freestyle-rate Opposite from the last video - Constant rate - Water speed changes Find the stroke rate for 1:15 The first couple of swims you have to roll - The last couple of swims you have to power and clean the line 1:03 - 1:20 1:17 - 1:17 1:26 - 1:14 - More active kick 1:37 - 1:11 - 1:49 - TIRED!

Wednesday https://www.goswim.tv/lessons/1578-freestyle-playing-with-surface-area :22 - fists :30 - hands :36 - paddles Paddles Hands Fists Fists Hands Paddles Advanced - put a Tempo Trainer in

Thursday https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Long term stroke changes :11 - Always carry a couple tempo trainers with you. :16 - Find the swimmer’s stroke rate when they’re just working out :35 - Give the swimmer the tempo trainer at the rate they’re currently swimming :41 - Give the swimmer the TT everyday :48 - for the 1st week - maintain the same rate :57 - each week - slow the stroke rate by .02 while maintaining the same intervals 1:22 - imagine this was done over the course of 2 months - that’s .16 slower stroke rate at the same intervals Don’t forget to also throw in some above rate swimming so practice race pace

Friday https://www.goswim.tv/lessons/1878-wax-on-wax-off-set From the beginning 9 @ 12.5 :16 - 10 @ 13.3 :31 - 11 @ 12.1 :47 - 12 @ 11.7 Swim easy 1:08 - 12 @ 11.3 - Reverse the process but maintain the final time 1:22 - 11 @ 11.7 1:36 - 10 @ 11.3 1:50 - 9 @ 11.5

Saturday https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 :11 - part 1 was making people aware of stroke counting Same number of strokes but descend the 50s :51 - 13-14 - @ 35 1:28 - 13-14 @ 34 2:00 - 13-14 @ 31 2:33 - 13-14 @ 29 Repeat 4 times

Sunday https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s :06 - 10 strokes :21 - 9 strokes :36 - 8 strokes :51 - Didn’t make it - Immediate awareness of where to start 1:09 - 11 strokes 1:22 - 10 strokes 1:37 - 9 strokes 1:51 - 8 strokes

Bonus: https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate