Open-water swimming presents unique challenges, from choppy waters and strong currents to navigating the course without lane ropes to guide you, while swimming among other swimmers.

One key factor that can significantly improve your performance in open water is your stroke rate. Your stroke rate is the number of strokes you take per minute.

Understanding and optimising your stroke rate can help you swim faster, conserve energy, and help you adapt to ever-changing conditions that come with swimming in the ocean. Here’s how you can use stroke rate to enhance your open-water swimming.

Understanding your stroke rate

Stroke rate, often measured in strokes per minute (SPM), is a crucial metric for many elite swimmers but it can also help the everyday swimmer increase their overall performance.

In open water, finding the right balance between stroke rate and stroke length (the distance covered per stroke) is essential. A higher stroke rate helps you maintain momentum in rough conditions. In comparison, a lower stroke rate paired with a longer stroke can be more efficient in calmer waters and is often the strategy marathon and ultra-marathon swimmers use.

Why does stroke rate matter?

In open-water swimming, consistency and efficiency are key. Unlike in a pool, where turns and walls provide natural breaks, open-water swimmers need to maintain their pace over long distances without interruptions.

Adaptability to conditions

Open-water swimming environments are unpredictable, with factors like waves, wind, and currents constantly changing. A higher stroke rate can help you navigate these conditions by maintaining speed and rhythm, allowing you to stay on top of the water and avoid getting tossed around like a washing machine, which no one wants.

Maintaining momentum

In choppy water, maintaining a high stroke rate helps keep your momentum and reduces the impact of waves slowing you down.

If your stroke rate is too slow, you can lose speed every time a wave hits you, making it harder to regain your pace and find a good rhythm.

Improving navigation

Open-water swims require frequent sighting to stay on course, which can disrupt your rhythm. A higher stroke rate allows you to quickly lift your head to sight and return to your regular stroke without losing pace and affecting your body position too much, which can often cause drag.

Energy efficiency

The right stroke rate can help you conserve energy. Swimming with a stroke rate that’s too high for your fitness level can cause early fatigue, while one that’s too low can be less effective and take you longer to finish your swim. Finding your optimal stroke rate helps balance speed and energy output.

Finding your optimal stroke rate

Finding your optimal stroke rate requires experimentation and regular practice. While it would be nice to just pull a number from the sky and say that’s your optimal stroke rate, unfortunately, that’s not the case, and it takes lots of trial and error.

The best way to find your optimal stroke rate is by following these steps:

Measure your current stroke rate

Start by measuring your stroke rate in the pool. Use a stopwatch or a stroke rate monitor to count your strokes per minute. Swim at various intensities to understand your natural stroke rate range.

Experiment in the ocean

Open water is vastly different from the pool, so your stroke rate might not be the same as it is in the pool. Test your stroke rate in different conditions, including calm water, mild chop, and strong waves. Take note of how your stroke rate changes and how it affects your speed and comfort level while swimming.

Use a metronome or tempo trainer

Devices like tempo trainers can help you maintain a consistent stroke rate. Set the tempo trainer to your desired stroke rate and try to keep pace with the beeps. This helps build muscle memory and rhythm with repeated practice.

Adjust based on the conditions

Your optimal stroke rate might change depending on conditions. Practice adjusting your stroke rate higher for rougher conditions and lower for smoother waters to find the sweet spot and get used to swimming at different stroke rates.

Training tips to improve stroke rate

Finding the optimal stroke rate and getting used to what different stroke rates feel like all take practice. Integrating strokes into your training sessions can help you become familiar with what stroke rates feel like, so it becomes second nature. Try adding these different sets to your training to master the art of stroke rate.

Interval training

Use interval training to practice swimming at different stroke rates. Start with shorter intervals at higher stroke rates to build speed and gradually extend the distance as you get comfortable.

Sighting drills

Incorporating sighting into your stroke rate training can help stimulate what it would be like in the ocean. Practice lifting your head to sight without significantly disrupting your stroke rate or rhythm. This will improve your navigation skills while maintaining speed. It will be hard at first, but keep practising and you’ll be a pro.

Cadence sets

Practice cadence sets, where you intentionally swim with varying stroke rates. For example, swim 50 metres at your natural stroke rate, 50 metres at a slightly higher rate, and then back to your natural rate. This will help you feel the differences between the different rates and help you adapt quickly in open water.

Technique work

Improving your stroke technique can help you maintain a higher stroke rate efficiently. Focus on reducing drag, keeping your body position streamlined, and maintaining a strong pull to get the most out of each stroke.

Monitoring progress

Regularly tracking your stroke rate during training and races to monitor your progress can help you see where you’re at and if you need to adjust anything. You can use your GPS watch or stroke rate monitor to help observe your stroke rate and where it correlates to your speed and endurance level. From here, you can fine-tune your stroke rate to make it perfect.