Weaponize your stroke rate to conquer open water swimming with these three tips

Open water swimming is a necessary evil for many triathletes. It’s no secret that swimming is generally not the most popular discipline in a triathlon race. There are ways to minimize the pain, especially with the daunting dual challenge of swimming in open water.

Whether in a lake, river, canal or ocean, open water swimming presents challenges we don’t have to confront in the pool. That makes it difficult to prepare indoors for the task of swimming in open water, with its changing currents, chop, limited visibility, crowding and sometimes frigid temperatures.

To navigate these obstacles and optimize performance, focusing on stroke rate is a game-changer. Here’s how understanding and tweaking your stroke rate can make you a more efficient and powerful open water swimmer.

Tip 1#: Understanding stroke rate

Stroke rate refers to the number of strokes you take per minute while swimming. It acts as the rhythm or tempo of your swim, much like a metronome in running. A higher stroke rate means quicker arm turnover, while a lower rate indicates longer, more gliding strokes. The key is finding the optimal balance between speed and efficiency.

Having a range of stroke rate abilities also gives you a range of skill, depending on swim conditions in open water. More options in terms of your open water swim skills means less anxiety and wasted energy.

Open water swimmers face dynamic environments where waves, currents, and other swimmers can disrupt rhythm. A higher stroke rate often helps maintain momentum and stability in choppy waters, whereas slower rates might leave you struggling to recover your pace.

Effective drafting and course navigation require situational awareness. Adjusting stroke rate based on proximity to others and sudden course corrections keeps you streamlined and efficient. The ideal stroke rate conserves energy by optimizing power output. Overextending or underperforming with the wrong stroke rate can cause early fatigue.

Tip #2: Optimizing Your Stroke Rate for Open Water

Start by identifying your current stroke rate in a pool or calm waters. Count the strokes you take over a minute and note the tempo at which you’re most comfortable. A good smart watch can collect this data for you. Using a device like a tempo trainer to test different stroke rates can help you expand your stroke rate ability and range. It also provides excellent feedback in terms of ideal stroke rate for certain speeds.

If you are racing short course, your ideal stroke race for a fast, punchy open water swim will be much higher than if you are aiming to hold a more endurance based pace to complete a full Ironman distance. Gradually increase or decrease the beats per minute to find what works best under various conditions.

Beyond the ideal stroke race for a specific race distance or intensity, open water swimming will throw up other factors that you should anticipate and prepare for. Practice adapting your stroke rate to mimic scenarios like swimming through waves or drafting behind another swimmer. A higher stroke rate doesn’t mean sacrificing proper form. Maintain stroke efficiency by focusing on clean, strong pulls even at faster tempos. Test how sighting factors into stroke rate as well, and use it to find a rhythm that will help you develop efficient sighting skills.

Keep track of your stroke rate using a swim watch or manually counting. Regularly evaluate how different rates impact your endurance, speed, and overall swim experience.

Tp 3#: Swim Smarter

For choppy conditions increase your stroke rate to stay stable and propel through turbulent water. If you are adept or lucky enough to draft, mimic the stroke rate of the swimmer you’re drafting behind to reduce drag and conserve energy.

For sprint-distance races, a higher stroke rate can help maximize speed over the shorter course. Once that fatigue sets in you may notice your form slipping or energy draining. This is the time to reduce your stroke. Holding back can help you recover and preserve energy for a faster finish, or simply enduring the duration of a long swim such as in an Ironman.

Mastering your stroke rate gives you a tactical advantage in open water swimming. You’ll be better equipped to handle unpredictable conditions, swim efficiently, and save precious energy for that final sprint to the finish line. Whether you’re training for a triathlon, open water race, or just improving your skills, understanding and honing your stroke rate is a small change that can lead to significant results.