's stroke rate was around 72-76 strokes per minute (spm), top triathlete Richard Stannard hits about 90 spm and David Davies (who has won Olympic medals in the pool and in open water) achieves 91-102 spm. Newsome has measured some top swimmers hitting 110
forward in the water.Superman kickSwimming with one arm ahead of you and one arm to your side, propel yourself for a length with only your kick. Focus on being horizontal in the water, keeping a soft leg and kicking from the hips.FistsAs it sounds, swim a
demanding interval session with the emphasis on quality and hard work.Test yourselfUse this test to give yourself an idea of what your RPE might be in swimming.1) Swim 50 metres fast (a level 9, almost flat-out but not quite), then rest for two minutes.2
such as 8 x 100m, with a short rest between each 100m, and build up to 10 x 100m. Also try four or five times 200m, two or three times 400m, and so on."Week twoNow is the time to build your stroke and improve your efficiency as you move through the water
to keep them from fogging up.2. Swim fins help you learn a tight, efficient kick. Use short, stubby swim fins such as Aqua Sphere Micro Fins (£13; www.aquasphereuk.co.uk) which allow a more natural kick than big, floppy scuba fins. 3
the lifeguards cause to fret. Speedo's soft Aquatic Mitts (£13.00, www.speedo.com) are one example. Made of neoprene, they are durable, hold their shape and dry quickly (although you shouldn't leave them languishing in the bottom of your bag). Choose the correct
"Water is 1,000 times denser than air," says Laughlin. "So the single most important factor is to slip your body through the smallest hole in the water." Imagine a central axis extending from the top of your head to the opposite end of the pool. Rotate your
great way of getting a resistance workout without giving the lifeguards cause to fret. Speedo's soft Aquatic Mitts (£13.00, www.speedo.com, above right) are one example. Made of neoprene, they are durable, hold their shape and dry quickly (although you
're doing 10x100m, increase the pace throughout the set and make sure you swim each 100m slightly faster than the previous one. This will build an awareness and feel for a pace you can maintain.And If you do only one thing..."The best bit of advice I can
2tri.co.ukRedricks LakeWhere: Sawbridgeworth, HertsContact: redrickslakes.co.ukStubbers Adventure CentreWhere: Upminster, EssexContact: swimfortri.comOpen Water Swim UKWhere: Datchet, BerkshireContact: openwaterswim.co.ukWesthorpe Watersports Centre
