Stroke Length and Stroke Rate Contrast Set
A 3600 m advanced session that alternates long, low count 100s with quick turnover 100s to find the stroke rhythm that suits your speed.
- Duration
- 1 h 18 minestimated
- Distance
- 3,600 m
- Effort
- 95
- Level
- Advanced
- Focus zone
- Tempo
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 | 600 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 3 | Warm-upEndurance Pull buoy, easy | 200 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 4.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Long strokes, low count | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 10 s | |
| 5.3 | IntervalTempo Quick turnover, shorter strokes | 100 m | 92-96% CSS pace |
| 5.4 | Rest | 10 s | |
| 5.5 | IntervalTempo Blend, your natural rhythm | 100 m | 92-96% CSS pace |
| 5.6 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalSweet spot Freestyle, blended rhythm, count strokes | 100 m | 96-99% CSS pace |
| 6.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 7.1 | RecoveryRecovery Easy backstroke | 50 m | 75-85% CSS pace |
| 7.2 | Rest | 15 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Every swimmer finds speed through some mix of stroke length and stroke rate. Long, slow strokes feel efficient but can stall in rough water, while a quick turnover keeps momentum but wastes energy if each stroke is short. This session makes you swim both ends on purpose and then look for the blend in between.
In each of four rounds you swim one 100 with long strokes and a low count, one with a quicker turnover and shorter strokes, and one where you combine the two at your natural rhythm. The 8 x 100 that follows is swum just below threshold, holding the blended rhythm and checking your stroke count every length. Easy backstroke 50s let the shoulders recover before the cool-down.
It fits experienced freestyle swimmers and triathletes. A tempo trainer is useful here, but counting strokes works as well.
Tips
- On the quick turnover 100s, keep the catch and only shorten the glide at the front.
- Note the stroke count on each type of 100 and compare them after the set.
- Stay relaxed on the long 100s, slow should not mean stiff.
Good forPoolMasters swimmingOpen waterHalf-distance triathlon
Season phaseBaseBuild