Freestyle tempo and stroke rate

Setup

1. Pairs: one swimmer in the water, one partner walking the deck with a stopwatch, swapping after each block.
2. Swimmers need their usual easy stroke count per 25 m and a recent 50 m time as a reference.
3. If you have tempo trainers, clip them under the cap and start on a comfortable beat.

How it runs

1. 50 m at an easy, long tempo. The partner counts strokes per length and times three full stroke cycles (both arms = one cycle) in the middle of the pool.
2. 4 × 50 m, each a notch quicker in tempo (or a slightly faster beat on the tempo trainer), with 30–40 seconds rest.
3. After each 50 the pair notes the time, the strokes per length and how it felt.
4. Compare: the useful tempo is the quickest one where the stroke count stays close to the easy count and the time keeps dropping.
5. Finish with 4 × 25 m at that tempo, then swap roles.

Coaching points

• A faster tempo must still catch water; if the count jumps, the hand is slipping.
• Speed up the recovery and the entry, not by cutting the pull short.
• Keep the kick in time with the arms as the rate rises.
• Breathing shouldn't stop the arms: exhale under water so the breath is quick.

Common mistakes

• Rushing the catch at a high rate, so the arms spin.
• Gliding too long at a slow rate, leaving a dead spot in the stroke.
• Holding the breath to keep the rate up.