Stroke count and distance per stroke

Setup

1. One to three swimmers per lane, circle swimming, starting 5 seconds apart.
2. Agree how to count: every hand entry counts as one stroke. Everyone uses the same push-off so the counts are fair.

How it runs

1. Push off in streamline and glide briefly before the first stroke. Start counting with the first hand entry.
2. Swim 4 × 25 m freestyle at an easy, steady pace, counting every length. Rest 15 to 20 seconds at the wall and note the number.
3. Next 4 × 25 m: aim for one stroke fewer at the same effort by gliding a little longer in front and finishing each push past the hip.
4. Then 4 × 25 m holding the lower count while swimming a little faster, reading the time on the pace clock.
5. Finish with a 'swim golf' round: score = strokes plus seconds for the length. Lower is better, and swimmers try to beat their own score, not each other's.

Coaching points

• Long body: reach forward from the shoulder at each entry.
• Push water back past the hip before the hand leaves the water.
• A steady kick keeps the body high so the glide carries.
• Fewer strokes only counts if speed holds; a pause that slows the swimmer isn't the goal.

Common mistakes

• Lengthening the push-off glide to cheat the count.
• Pausing with the arm in front until the body sinks and stops.
• Losing count; say the numbers in your head on each entry.
• Cutting the stroke short at the hip to rush the next one.