A Coaching Tool
Individualized Training
We were the first in swimming to develop and create a graphical display of a swimmer’s technique that a coach could use in practice and competitions. The graph shown below can beconfigured with either stroke rate or tempo time, depending on preference. Coaches can then use this graph to design training sessions and regularly monitor stroke mechanics. By recording a swimmer’s lap time and stroke rate, it becomes easy to check if the results align with the graph. Anytime they don’t, it’s a clear sign the swimmer is using inefficient stroke techniques
The graph below shows the sensitivity of the test. In this example the swimmer wanted to experiment with different head positions and breathing patterns to discover any differences in the results. As can be seen initially, the changes in head position influenced the stroke rate and speed. This is just one example of how these graphs can be used to explore technique and performance.
The "10% Shift" Method
The second graph below was specifically developed for use in daily practice. After the inital line is plotted (blue line blue dots), a second line is created that represents what was termed a "shift" in distance per stroke by 10%. (red line red dots) Training begins on the "shift" line at 65% down from the peak. The lap time and correstponding stroke rate are matched up and swimmers begin working on the new line. So that the coach can give immediate feedback, single lap repeats work best whether in a 25 yard/meters or 50 meter pool, and the graphs can be configured for each pool configuration.
When swimmers adjust their technique and are able to maintain the new speed and stroke rate, they achieve an improvement in distance per stroke for that position without any guesswork. Since distance per stroke is considered a key measure of efficiency, the goal becomes both clear and measurable. Over the course of a season, the stroke rate used during technique focused practice is progressively increased on the graph, as quickly as the swimmer can adapt their stroke rate and speed. The typical time frame for adaptation is about a week and a half.
As swimmers master a technique change that enables them to train at a new point on the graph, their speed is increased and the appropriate stroke rate is established for training. Later on this page, we demonstrate how swimmers use this method can successfully shift to the new line. With consistent practice, a new motor pattern is learned, becomes second nature, and is typically carried into race conditions. At competitions, race splits and stroke rates can be analyzed to confirm that the swimmer is maintaining good technique while racing. This objective feedback eliminates guesswork, and when executed properly, the “shift” in technique often leads to immediate performance improvement regardless of the stroke or distance.
What Progress Looks Like Over Time
The freestyle graphs below show the "shift" in technique over time. When these graphs are used consistently in practice over an entire season, as described above, the distance per stroke (efficiency) will improve. Pre- and post-testing will validate the amount of improvement. Because these new stroke patterns are reinforced daily in practice, swimmers typically carry the changes over into competition. But again, race splits and stroke rates used with the graph can be verified without guessing, and leads to effective post-race feedback. In addition, these graphs are especially valuable for race pace training. When the training split is determined, the appropriate correct stroke rate (best technique for that person) is known and can be practiced.
