Powerful 50s

This session is about power and holding the water well when we swim. It includes (more) fast 50s. However, when we are doing the 50s during the session, we are thinking about propulsion and travelling well with each stroke. We are not spinning our arms. We are staying focused and monitoring how many strokes we take at different speeds.

We tried this in our Swim Squad session recently – and swimmers really enjoyed it and felt good doing it.

Athlete One

“This was great! I feel like I was ‘getting it’ for three reasons.

1) My stroke count was lower than normal (from 19 to 17 during Distance Per Stroke, from 23 to 20 during easy swimming and from 27 to 23 during the harder efforts).

2) I felt like I wasn’t working as hard as I was expecting during this set.

3) I felt the rhythm and could spot when I lost it (and when my wrists were wonky and elbows were dipping).

Super excited about this 🙂 lots to improve still but a lot has clicked today 🫶🏻”

Athlete Two

“Felt good, was a good session. Actually enjoyed the breathing exercises at the end too. I think I might try that more often (breathing every 4 maybe?), it was nice getting into more of a rhythm and as you’re looking down you can feel the pull through the water with each stroke.”

Swimming Sessions: Powerful 50s

Warm Up (500m)

A simple 200m / 150m / 100m / 50m ladder (20-30s rest between each), feeling smooth and finding our rhythm.

Pre-Main Set (400m)

8 x 25m – distance per stroke. As usual with this type of work, we are looking for good propulsion from each stroke. For this set, think about your catch. Be deliberate about setting your catch up (high elbows under the water, fingertips pointing towards the bottom) and then accelerating the stroke back creating good propulsion. Count your strokes for each 25m.

8 x 25m – ‘faster distance per stroke’. Similar to the distance per stroke set above, but increase your stroke rate to your ‘normal’ stroke rate – or even slightly faster – whilst keeping good power on the pull. You will be swimming strong and fast. Count your strokes and see how many more strokes you take on this length compared to the distance per stroke 25s earlier. Try and keep the stroke count to within 2 or 3 strokes.

Main Set (1,000m)

When swimming this set, we are trying to feel powerful and strong in the water. To do this, we are thinking about good propulsion from each stroke – not spinning our arms really quickly.

5 x 50m strong effort (20s rest) + 1 x 50m super easy

4 x 50m strong effort (20s rest) + 1 x 50m super easy

3 x 50m strong effort (20s rest) + 1 x 50m super easy

2 x 50m strong effort (20s rest) + 1 x 50m super easy

1 x 50m strong effort (20s rest) + 1 x 50m super easy

After the easy 50m, take some additional rest to prepare yourself for the next block of strong 50s.

Again, count your strokes on some of these strong 50s. Ideally, we want to see a stroke count similar to the second set of 8 x 25m above. And, on these strong 50s, we want to see a similar stroke count on each length.

(Some of our Swim Squad swimmers had a low stroke count on the first length, and then 3 or 4 strokes more on the second length. As the set wore on, with a bit of focus, they were able to get the stroke counts a little closer and still swim strong).

This is a pretty demanding set. You may feel tired as the set progresses. Embrace it. Try and stay ‘long and strong’ with your strokes.

A little reflection …

• How many strokes did you take on the Distance Per Stroke 25s?
• How many strokes did you take on the ‘Faster Distance Per Stroke’ 25s?
• How many strokes did you take on the strong 50s? Could you maintain the power / stroke length on the second length of the 50s?

Second Set (200m)

This set builds on some of the work we’ve already done on breathing and breathing patterns. It is a short, simple set.

8 x 25m

25m breathing every two strokes – nice and easy

25m breathing every two strokes – strong pace

25m breathing every three strokes – nice and easy

25m breathing every three strokes – strong pace

25m breathing every four strokes – nice and easy

25m breathing every four strokes – strong pace

25m breathing every five strokes – nice and easy

25m breathing every five strokes – strong pace

Take about 15s rest between each 25m.

A little reflection …

• Which breathing pattern do you prefer?
• Which breathing pattern did you feel most comfortable?
• Which breathing pattern was your quickest 25m?

Cool Down (100m)

2 x 50m super easy (15s rest)

Swim Session PDF