Distance per Stroke Set with Stroke Counting
A 2300 m session that uses stroke counting on 50s and 100s to lengthen your freestyle stroke without losing speed or rhythm.
- Duration
- 55 minestimated
- Distance
- 2,300 m
- Effort
- 59
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Catch-up drill | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, count strokes each length | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, one stroke fewer per length | 50 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalTempo Freestyle, hold the lower count | 100 m | 92-96% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalThreshold Faster, allow 2 more strokes per length | 50 m | 99-102% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Counting strokes is a simple way to measure stroke length. Count every hand entry on a length, left and right, and you have a number you can compare from week to week, as long as you use the same pool and push off the wall the same way.
First you swim eight 50s at an easy pace and count each length to find your baseline. In the next eight 50s you try to take one stroke fewer per length by reaching further, rotating a little more and finishing the push past the hip. Four 100s at a steady pace then ask you to hold the lower count. The four faster 50s at the end allow two extra strokes, which shows how stroke length and stroke rate trade off against each other.
A lower count achieved by gliding and slowing down is not the goal. The pace on the clock should stay the same.
Tips
- Count both arms, each hand entry is one stroke.
- Use the same push-off and the same number of underwater kicks on every length.
- If the count only drops when you glide, accept the higher count.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseAny time