Sports
Pool vs. Open Water: Why You Should Count Strokes
Testing different stroke rates in control sets helps triathletes find their ideal open-water cadence.
Transitioning from the pool to open water requires crucial adjustments to pacing and cadence. Learn why counting strokes and performing control sets are essential for swim efficiency.
Pool swimming dynamics are vastly different from what a triathlete encounters in an open-water race. In the pool, an efficient swimmer takes about 18 strokes per 25-meter lap, executes a turn, glides off the wall, and repeats the cycle with predictable pauses. In the open ocean, whether in a 1,900 m (1.2 mi) or 3,800 m (2.4 mi) event, there are no walls to push off and no built-in rest intervals.
PUBLICIDADE (GAM) — 1250x250
The Ocean Shock and Lack of Walls
This disruption of motor patterns is one of the primary hurdles when transitioning to the ocean. Swimmers conditioned to rely on the brief pause at each turn must sustain continuous propulsive effort. In open water, stroke rate naturally tends to increase, often jumping from 18 to 22 or 23 strokes to cover the same relative distance, demanding faster turnover to maintain momentum through chop and currents.
The Importance of Counting Strokes in Training
To build true efficiency, simply logging continuous volume of 3,000 m or 4,000 m is not enough. Swimmers need to develop the habit of counting strokes to identify the stroke rate at which their body operates most economically. Perceived exertion shifts dramatically when changing the number of stroke cycles per length.
Control Sets to Test Movement Economy
A practical way to measure efficiency is by using control sets. A classic example involves swimming 10 x 50-meter repeats targeting a specific time—such as 45 seconds—at 18 strokes per length. Then, after an easy recovery interval, you repeat the same 10 x 50-meter set holding that exact 45-second pace, but intentionally increasing turnover to 22 or 23 strokes per lap.
The goal of this test is not to swim faster with a higher turnover, but rather to hold the exact same target pace with more stroke cycles. By comparing physical fatigue and perceived exertion across both rounds, athletes can determine whether they are more economical holding a longer stroke or maintaining a higher cadence.
PUBLICIDADE (GAM) — 1250x250
