Improve Your Swimming Speed | 3 Workouts To Make You Swim Faster!

Improve Your Swimming Speed | 3 Workouts To Make You Swim Faster!


– Regardless of our current swim ability, I think its fair to say that
we all want to swim faster, I mean, that’s entirely natural. – Yeah, and today we are at Playitas Resort in Fuerteventura, and we have three, rather
simple ways in which you can improve your swim speed. (upbeat music) Stroke rate can have a really
big impact on our speed. You can calculate and
measure your own stroke rate by counting the total number of strokes completed in a minute, the higher that number, the
higher your stroke rate. Now, stroke rate is a
really important metric to keep a track of, because not
only will it affect your speed, but also your rhythm and
your efficiency as a swimmer. If you have too slower stroke rate, it could be a sign that
you’re over reaching, and gliding too much in your stroke. That will result in a loss
of perches on the water, and a loss of momentum. Equally, if your stroke rate is too fast, that could be a sign that
your hand or your arm is slipping through water, and also, getting that perch on the water, and that valuable propulsion. (upbeat music) Now, finding the optimal
stroke rate for yourself is all about finding a balance between stroke rate and distance per strike. And this will vary from
swimmer to swimmer, and obviously depending on the distance that you’re targeting. To give you bit of an
idea and an example here, the 2012 Olympic games,
the lead male group had an average stroke rate of between 42 to 48 cycles per minute. The lead female group, 38 to 44, and then in the 2015
Ironman World Championship, so slightly longer distance event here, we had an average stroke rate between 42 to 45 cycles per minute. And this isn’t to say
that you should certainly be trying to swim with
a stroke rate of over 40 cycles per minute, but its just gives you
a little bit of an idea of what we are striving for here. Now, naturally as we do
increase our stroke rate, a lot of us find that we start
to increase our leg kick too. But trying to swim a long distance event, with a six feet leg kick is a pretty weird idea. It’s going to be unsustainable. And it’s a pretty unique skill, being able to increase your leg kick, and keeping the legs relaxed, but it is a skill we can practice. (upbeat music) Well, something I used to
like to do to help this was popping a pull voyage, or just using a band, or both if you like, pushing off to the wall and
sprinting for 10 to 15 meters, and really spinning the arms over. Now granted, it didn’t
always look the prettiest, but the idea was to almost
disconnect the arms and the legs. So, I wasn’t relying on the leg kick to increase my stroke
rate, and vice versa. And if you implement this
into your own training by doing the same, to a few of these short efforts off the wall, and then go into 100, 200
meters of normal swimming, really like kicking now, we’re trying to keep that
arm rate fairly high. I tell you there’s a lot of
sports watches these days, will also track your stroke rate. (upbeat music) – We’ve been focusing
on our arms until now, but we don’t want to neglect our legs. Propulsion can still come
from this phase of the stroke, even if you are swimming open
water long distance event, or triathlon. Now, if you’ve already
worked on stroke rate, you’ll know how hard is to improve the speed of which your arms move around, much more so than your legs as one whole arm movement, say this is going to take much longer than this if you want to quickly find some speed, Its a good idea to work on your kick. (upbeat music) In triathlon, having a strong kick is going to give you the
edge at the start of a race. But, beyond that, if you go to a stage where your kick is nice and efficient, it’s actually going to
add to your propulsion for very little effort as well as helping your legs and hips,
find that correct body position. So, it’s time to move away from thinking that you don’t
need your legs when swimming. If nothing else, it adds to
the balance of your stroke. So, it’s time to start
incorporating some kick work into your training. It’s like many you struggle with a kick. It could be one of two reasons, either having stiff ankles
or incorrect technique. You just only see people
kicking from the knee, as opposed to the hip. So ideally, the kick needs to come from the hip with a very
slight flex of the knee, and then the final phases
is a flick of the toe. And that final phase
you might struggle with, if you do have really tight ankles. And a great way to work on your ankles is pop some fins on, as this will work as obviously a bit of resistance, so you get some training from it, but it also, it can help
to increase that range, that you have at your ankle. So, for this session, you can actually do some fast
ball kick in the deep end, or you can have a kick board,
and then kick off the wall and go as hard as you can for 10 meters, kick out for the rest of
the length, nice and easy. Take plenty of rest and
repeat it a handful of times. (upbeat music) – Our final tip is a fairly obvious one, and this is to include
some speed workouts, within your training, is obvious, but it needs some explaining. – Yes, and it can be tempting to, if you’re trying to
achieve something to do it all of the time. But if you’re putting a lot of speed work into every single session,
you’ll just find that you plateau and you’re no longer actually able to get that top end quality and speed. – So, this calls for a
structured training approach, we want to target one swim per week where the focus is to swimming fast. It doesn’t mean swimming fast from start to end of the session, but picking out and doing some fast intervals within that with some good recovery. An example session that
I’ve always enjoyed, after a good warm up is 12 lots of 25 meters steady swimming but every fourth 25 meter rep as maximal effort taking
30 seconds recovery, then into nine lots of
25 meters steady swim, but every third max taking
25 seconds recovery, six lots of 25 meters steady swim, but every second rep max
taking 20 seconds recovery. And then finally three lots of 25 meters, all max taking 15 seconds recovery. – The purpose of this session is finding that top end speed, and just teaching your body to get used to moving fast and becoming
efficient, that’s it. – Yeah by combining
these three tips today, we are confident that if you include them
in your training regularly, you will see an increase
in your swim speed. If you have any more questions, drop them in the comment section below, and if you’ve enjoyed today’s video, give us a like and don’t
forget to follow GTN.