You may have had coaches that make you count strokes throughout
the workout, either by mixing it into drill sets, the main set,
or at the end of workout. Some coaches recommend making a habit
of always keeping track of your stroke count. As a coach of
distance swimmers and triathletes, I believe stroke counting is
a necessary part of most swimming workouts.

If you stick with it and do it on a consistent basis, stroke
counting in swimming is an excellent way to increase your DPS
(Distance Per Stroke). The world’s best swimmers are faster than
you because they travel further with each stroke, not because
they are moving their arms faster. Keeping track of the number
of strokes you take per length will allow you to begin to
lengthen out your stroke, as well as add more speed and distance
while keeping your heart rate down and allowing you to save your
energy for later in the swim or race.

The goal should be to bring down your average stroke count per
length. Great swimmers like Alexander Popov or Ian Thorpe may be
able to scoot through the water at record speed while taking 30
strokes per length (50 meters), but this low stroke count does
not have to be your golden number for improving your stroke.
First, determine what your range is. Try to swim most of the
time at the low end of your range or below your lowest stroke
count. Don’t worry about speed at first- you can influence this
later, perhaps as you begin to learn what your “ideal” stroke
count is. Here is an example of a set that can help lengthen
your stroke, as well as build endurance:

50+100+150+200+200+150+100+50 -Take 10-30 seconds between swims
-Count your strokes each length on the way up. -Try to maintain
or lower your stroke count on the way down while keeping the
same pace.

Another fun set that you can play with is free golf. For
example: 6×50’s Free on 1:05. For each 50, count your strokes
AND check your time. Add these 2 numbers together to get your
golf score. Try to lower this score through the set. The tricky
part is, trying to add speed without adding strokes, or
subtracting strokes without sacrificing speed.

Consistently incorporating stroke counting into your workouts
will, over time, help you to swim longer (or “taller”) in the
water, and use less energy to go the same speed or even faster.
And for those that don’t consider swimming to be their strength
in a triathlon, this saved energy is sure to translate into a
better bike and run!