*"Faster hand speed only helps up to the point where the water can resist it. Beyond that, you're spinning your wheels — the hand slides through the water rather than holding it. Elite swimmers don't pull harder, they pull ****smarter**** — accelerating the hand through the catch and mid-pull where the angle of attack is optimal, then finishing before the hand outruns the water's ability to push back."*

Are we really still thinking about distance per stroke?  You betcha!  Join us on Zoom as we continue to explore the relationship between stroke rate (tempo) and distance per cycle.

 

**Monday**

**Freestyle Drill: Building a Longer Stroke**

Glenn demos how to get your swimmers to *gradually* adopt a longer stroke, using the FINIS Tempo Trainer.

<https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke>

 

**Tuesday**

**Masters Tempo Trainer Workout**

Glenn describes how to use a Tempo Trainer to help a triathlete home in on their best, sustainable stroke rate.

<https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout>

 

**Wednesday**

**Breaststroke Drill: Playing with Rate**

An Endless Pool offers interesting ways to explore the relation between stroke rate and distance per cycle.  The swimmer in the video is learning to go the same speed with the least amount of energy.

<https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate>

 

**Thursday**

**Discovering Freestyle Efficiency Step 2**

Glenn demos a short set that helps swimmers understand how to increase speed while maintaining stroke count (distance per cycle).

<https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2>

 

**Friday**

**FINIS Smart Goggles Stroke Rate Feature**

Glenn helps a high-level triathlete explore stroke RATE in the Endless Pool using FINIS Smart Goggles. 

<https://www.goswim.tv/lessons/3313-finis-smart-goggles-stroke-rate-feature>

 

**Saturday**

**Freestyle Drill:  Reduced-Stroke 100s**

Understanding your stroke rate/length, how much effort you’re putting into every stroke, and a complete knowledge of what you’re doing in the water will serve you well as you try to compete at higher levels.

<https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s>

 

**Sunday**

**Brendan Hansen: Lane-Line Rhythm**

Check out Brendan Hansen swimming cross-pool breaststroke.  Then imagine what you could learn about your stroke by doing this with a Tempo Trainer at various rates.  You will automatically maintain distance per cycle, while increasing (or decreasing) your tempo.

<https://www.goswim.tv/lessons/265-lane-line-rhythm>

**AI in Sports Performance Analysis**

Glenn discussed the current situation in Iran, expressing concern for friends affected by the conflict and noting the potential for internet disruptions. He then shifted the focus to the role of AI in sports, emphasizing the importance of engagement and learning over mere data presentation, particularly for young athletes. Glenn shared a personal swimming experiment involving different stroke counts to analyze the impact on performance, capturing data to better understand the results. He highlighted the challenges of capturing accurate data in real-world scenarios and the need for purposeful teaching opportunities in sports.

**Swimming Efficiency and Speed Analysis**

Glenn presented data analysis from a swimming session, demonstrating how he achieved a 9-second improvement in his 100-yard time while maintaining consistent stroke cycles and distance per cycle. He identified that the key factor in his faster performance was increased hand speed, which allowed him to maintain higher tempo and better underwater velocity despite similar breakout distances. Glenn emphasized that swimmers should focus on explosive power off the walls and maintaining consistent speed throughout the race, rather than relying solely on acceleration.

**Optimal Hand Speed in Swimming**

Glenn discussed the importance of hand speed and body alignment in swimming, explaining that optimal hand speed is 2.1-2.5 times the swimmer's forward speed. He emphasized the need for a balanced approach, avoiding both too slow movements (which generate no power) and too fast movements (which can cause cavitation and slipping). Glenn also referenced a recent discussion about how swim velocity increases with tempo rather than stroke length, aligning with his own findings about the importance of hand acceleration through the catch phase.

**Swimming Performance Optimization Techniques**

Glenn discussed swimming techniques and data analysis, explaining how swimmers can improve their performance by focusing on push-offs, turns, and underwaters rather than just distance per cycle. He demonstrated improvements in his own swimming times from 122 to 111 seconds while maintaining the same stroke count, attributing the faster tempo to better force recruitment and explosive power. Glenn also briefly mentioned new features of the Tempo Trainer, a swimming tool he was testing, though he couldn't provide specific details about upcoming product releases.

**Swimming Technique and Push-Off Optimization**

Glenn and Monty discussed the optimal point to begin swimming after a push-off, emphasizing the importance of individualized coaching and counting exercises to teach proper technique. Glenn explained that swimmers should aim to start the push-off just before slowing down and highlighted the significance of underwater velocity and turn finish times in improving overall performance. He advised maintaining high speed through the turn and push-off, even when planning to slow down later in the race, as gliding does not incur energy costs.

**Swimming Performance and Traction Insights**

Mark shared insights from Ian Crocker about how swimmers can sense their performance in the first few strokes of a race, emphasizing the importance of maintaining traction and tempo. Aleks discussed the relationship between underwater kicking, hand speed, and overall swimming velocity, highlighting how elite swimmers use faster underwater kicking to maintain traction and increase hand speed. The group agreed on the significance of data collection and testing to understand individual performance peaks and optimize swimming techniques.

**Swimming Techniques and Performance Analysis**

Glenn demonstrated the importance of understanding and experimenting with swimming techniques, emphasizing the unique nature of each push-off and the need to focus on velocity and maintaining a straight line after starting. He showed a comparison between his 50-meter swim and Rachel's swimmers' 100-meter performance, highlighting the differences in data and the challenges of comparing individual results to Olympian-level performance. The group discussed the significance of basic swimming techniques and the need for consistent practice, with Barbara suggesting a focus on push-offs and breakouts in the next session.


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Mar 3, 2026 - Developing DPC - Tempo - Hand Speed