Swim Lessons From the World's Best Swimmers: Part II

Other swimming articles I've read promote a certain number of strokes per 25 meters to be optimal for everyone. A one-size-fits-all approach to swimming cadence or a specific number of strokes per length of the pool is incorrect. For each athlete, strokes per length of the pool depends on where his or her center of mass is located, body composition, physiology, anthropomometry (measurements of body segments and the inter-relationship of those measurements), the length and shape of the upper torso, the strength profile, leg power and feel for the water.

Practice Race-Pace Swimming

Some beginning swimmers are so concerned with form drills that they don't swim enough laps at race pace. Drills are important and should be done with a specific purpose in mind, but during tough training and racing the metabolic cost is dictated by motor unit demand.

If you go into a race demanding paces and body conditions that you haven't experienced in training, fatigue will be a problem during the last half of the swim, the bike and the run. Swimming fast with the least possible energy expenditure is the goal.

How to Improve

Armed with information from the world's best swimmers, how do you apply this to your own swimming?

  • If you have a chance to have your stroke videotaped above and below the water, take advantage of this great tool. Compare your stroke to the photographs in these articles.
  • Getting feedback on your stroke technique during swimming sessions from a knowledgeable coach is invaluable.
  • When you do swim drills in the pool, do them with a specific purpose in mind: to improve your stroke in some manner. Don't be tempted to blast through the drills mindlessly just to get to the main set and "real swimming."
  • Be aware of your body and what it's doing in the water. Establish a feel for the water.
  • Do the majority of your high-intensity training at the cycle rates you intend to use during the swimming portion of your race.
  • If possible, swim some workouts in conditions that simulate race day.

If world-class swimmers can make improvements to their strokes to improve speed or reduce energy costs, you can too—no matter how long you've been swimming.


Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.

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