By Olivier Poirier-Leroy on SwimSwam
Swimmers spend a lot of time going up and down the pool, counting laps (and losing count), turning at the wall, trying to see pace the clock, and breathing that sweet, sweet chlorinated air.
Along the way, things change—intervals, volume, intensity, conditioning, and yes, even your stroke.
The swimming we do changes our stroke in ways that are subtle but consequential, and in ways that are specific to the type of training we are doing.
So, curious what a steady diet of aerobic training does to your stroke?
Let’s take a lookie loo.
What Happens to Freestyle Technique from Sustained Aerobic Training
A study by Schnitzler et al. (2014) looked at this question with a group of nine national-level French swimmers. Our test swimmers did a 3-month block of training that was heavily aerobic, with >90% of total training volume in low to moderate intensity zones.
Before and after this chunk of training, swimmers did a 400 freestyle for time. Researchers also tracked and logged stroke kinematics like stroke rate, stroke length and stroke coordination.
After the aerobic block, swimmers:
Improved 400 free time trial performance – Swimmers went ~3% faster. Perhaps not too much of a surprise, given that the 400 free is 80-85% reliant on the aerobic system (Kalva-Filho et al., 2015), but it’s a reminder that training relevant energy systems can reap real dividends in performance.
Stroke length increased – Swimmers got more distance with each stroke: 2.12m > 2.20m. Doesn’t sound like much, but the more efficient pull can add up quickly over 400m and up swims.
Stroke rate remained the same – Swimmers kept their old stroke rate but combined it with the new-and-improved stroke length for increased speeds.
Stroke coordination changed, too – Longer strokes also changed how swimmers timed their arms. Their technique veered further into catch-up mode, where one arm begins pulling slightly later, creating a longer glide between strokes. In smarty-pants terms, the Index of Coordination became more negative (-9.6% > -13.8%). This is not a bad thing, as it reflects a more efficient way to swim at aerobic speeds.
For swimmers in the mid-distance and distance lanes, this is generally a bouquet of good news.
More efficiency, longer strokes, and more proverbial horsies in the aerobic engine.
For the sprinters, the story changes.
Training the Right Stroke for Competition
All those miles can build a bigger aerobic engine and better feel for the water, but pulls your stroke away from “sprint technique.”
After all, for sprinters their stroke should revolve around things such as:
High stroke rates Continuous stroke coordination (no catch-up) Very short glide Reduced hip roll Straighter hand path during the pullAnd so on.
Cam McEvoy’s recent shift to a super low yardage training program highlights the differences in stroke kinematics at intensity.
In his interview with Mel, McEvoy explains that cutting back on easy/regular freestyle swimming in practice was centered on preserving the feel and form of his race technique:
“You don’t develop technique at speeds away from that [race speed],” said McEvoy. “So if I’m easy swimming, that’s not going to help me keep my race technique and it’s also actually going to take me further away from it.”
The Bottom Line
Before the keyboards get firing and start clacking in the comments section with all the usual debate points about the longstanding case of aerobic v. non-aerobic training, let’s be clear that this isn’t a debate against aerobic training for sprinters.
(“Look coach, this guy on the swim internet said aerobic sets are certified sucky!”)
The point is to highlight the fact that different types of training generate different types of technique and results. Being aware of these differences can help you plan and balance your training accordingly.
Ultimately, whatever your event choice is, keep in mind that the stroke and meters you are doing in practice is building your race day performance.
Not just the energy systems, but also your stroke mechanics.
Train accordingly, and happy swimming!
ABOUT OLIVIER POIRIER-LEROY
Olivier Poirier-Leroy is a former national level swimmer, 2x Olympic Trials qualifier, and author of several books for swimmers, including YourSwimBook, Conquer the Pool, The Dolphin Kick Manual, and most recently, The 50 Freestyle Blueprint.
The book is a beastly 220+ pages of evidence-based insights and practical tips for improving freestyle sprint speed.
It details everything from how to master stroke rate, the specifics of sprint technique, how to build a thundering freestyle kick, improve your start and underwaters, and much more.
The 50 Freestyle Blueprint also includes 20 sprint sets to get you started and a bonus guide on how to master the 100 freestyle to complete your sprint preparation toolkit.
Learn more about The 50 Freestyle Guide today.
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