Improve speed and lower SPL

Originally Posted by CoachStuartMcDougal

You're welcome. The spreadsheet gives you an idea of some choices that may (or will) be attainable. But don't get caught in the trap of increasing turnover (faster tempo) is the only path or choice to go faster.

Increasing stroke length is the fastest way to speed. For example 18 spl (sl = 1.11y) @ .87 tempo = 1:18.13 100y pace. Alternatively 15 spl (sl = 1.33y) @ 1.02 tempo = 1:16.34 100y pace. In this example, slower turnover, increased sl = faster speed. Which choice is less effort and/or more sustainable? This is where height and skill set are factors.

Here's another article that may help you find your best spl, tempo and sustainable speed given your height, skill and distance you are swimming: High Turnover vs the Right Turnover

Enjoy!


Stuart

Another great article - thanks again for sending my way.
I was in the pool a couple of times this passing week - concentrating on technique, and was able to maintain 18 SPL with a tempo of 1.4 doing a pyramid of 4x25, 3x50, 2x75, 1x100. Now doing the same with tempo of 1.36 - so making progress.
Thanks again

[andyinnorway]

The pyramid set is a great idea. when you do the 25's try breathing every 4 strokes instead of every 2.

If you hit your SPL target more easily then you know you are causing resistance when you turn to breath (and hence slowdown and more strokes)

Try to find other elements of the stroke that you can test like this on a pyramid set to identify the improvement opportunities.

Well done so far.