blog

What is Front Quadrant Freestyle (FQF)?

Front Quadrant Freestyle is a type of stroke coordination that most elite swimmers use to swim Freestyle. It is widely recognized as being an efficient way to swim.

The front quadrant is defined as the front half of the Freestyle stroke underwater.

FQF means that you have both hands located in front of your shoulders line or head at one moment of your stroke. At least one hand is in the front quadrant during the entire stroke cycle.

There are variations in mechanics unique to each individual.

For some swimmers, the front arm starts pulling as the other arm passes in front of the head. For others, the front arm starts pulling when the other arm enters the water.

These variations depend on different factors such as:

• The speed you are swimming: For example, one strategy to swim faster is to increase your stroke rate which means moving your arms faster which would result in having your arms spending less time in front of your head.

• Morphology: For example, taller swimmers naturally have a longer stroke length, but shorter swimmers can find strategies to succeed such as moving their arms faster. This would also result in having their arms spending less time in front of their head.

• Technical level: The more experienced swimmer you become, the greater range of FQF timings you will develop to adapt to different situations. For example, the ability to maintain an efficient technique while swimming faster.

• Swimming condition: In rough open water, the stroke rate is generally higher which would result in having your arms spending less time in the front quadrant.

Click here for an example of Front Quadrant Freestyle

What are the benefits of a correct Front Quadrant Freestyle timing?

1) Improves your breathing timing by preventing breathing too late

Timing is crucial in swimming and it all starts with the timing of your breath. 

Breathing too late is one of the most common and problematic issues in all of swimming.

If you breathe too late or too slow, the timing of every other aspect of your stroke will also be later than it should be. This would cause a domino effect of problems, such as making you rotate too much onto one side, weakening the catch of your non-breathing side / arm and making your kick too wide or pause.

FQF helps to breathe earlier in the stroke and to complete the breath before the stroking arm has passed your head level under the water. 

How to coordinate your breathing:

Roll your head to breathe when you are extending your arm out in front of your head (left arm in the photo) and when your other arm is halfway through the stroke about to push back (right arm in the photo).

Tip: Think “reach and rotate”

Aim to breathe quickly and to return your head in the water when your arm has just passed above your head (right arm in the photo) and when your other arm is initiating the catch (left arm in the photo).

Drills to help your breathing timing:

Anchor and Single arm (resting arm out in front) will help you to synchronize your breathing timing with your recovery arm.

Single arm (resting arm at side) will help you to synchronize your breathing timing with your stroking arm.

2) Reduces drag  

Because your arms are stretched out longer in front of your head in FQF, your weight will be distributed further ahead of your lungs and your centre of gravity will move forward.

This shift will help your legs and hips to get closer to the surface and position your body more horizontal, therefore reducing your drag. 

The position of your front arm serves as an anchor, creating forces that support the hips and keep them from sinking. 

3) Encourages a better body rotation

Freestyle rotation is the rotation of your hips, torso and shoulders along the long axis of your body. For a proper and efficient freestyle technique, your hips, torso and shoulders should all rotate together in a single motion during each stroke you take.

When facing a swimmer, we look at a rotation somewhere between 30 and 40 degrees angle during the non-breathing stroke and up to 45 degrees when breathing. 

What happens if you don’t rotate enough?

If you swim in a flat position, you generate most of the power for your stroke from your shoulders and arms. 

These muscles are a lot weaker than your core, back and chest muscles.

Swimming longer distances puts a lot of stress on these smaller muscle groups, which increases the chance of injury.

In addition, the lack of rotation often makes swimmers have a straighter arm position above the water in the recovery position. 

This can result in a loss of streamline and cause a wiggle movement of the body or “snaking” from side to side. 

In the above photo, the swimmer has to compensate the loss of streamline and balance with a wide scissor kick (foot in the yellow circle).

What happens if you rotate too much?

An over-rotation will likely make you pull deeper in the water with a straighter arm. 

Except for high level sprinters, pulling deep will put your arm and body into a weak position, restricting you from engaging your strong back muscles therefore creating more stress around your shoulders. 

This photo shows a swimmer over rotating when breathing.

By keeping one arm in front of your head at all times, FQF will increase your body control and limit your body from rotating too much.

A good rotation will help you transfer power between your arms and shoulders through your core, back and chest muscles. Because these muscles are considered to be some of the strongest in the body, especially for swimmers, you can generate more power.

Additionally, it will help you to reach your arms further during each stroke. As you rotate from side to side, you can further extend your reach and also generate more power with every stroke you take. 

Drills to improve your body rotation:

Superman kicks, Side kicks, Kicks’ N Switch, Roll Kicks, Fin Keel, Single arm (resting arm at side) and also the recovery phase drills such as Armpit pause, Popov and Fingertips drag.

4) Encourages a high elbow recovery 

With a good body rotation, FQF should help to recover with a higher elbow position. 

This results in relaxing the muscles of your arms more as well as leading your arm into a better alignment from hand to shoulder when entering in the water. 

The good alignment of your arm should lead your hand to enter the water with fingertips first, positioning your arm for an efficient catch.

Recovering with straight arms will likely make your arm cross over your body mid line when entering in the water, which makes your body swing from side to side. In addition, the straight arm recovery often ends up with a thumb first entry creating an internal shoulder rotation which can result in shoulder (rotator cuff) injuries. 

Drills to practice a high elbow recovery:

Armpit pause, Popov and Fingertips drag.

5) Helps to settle your catch and prevent your arms from pulling too soon

FQF will help your leading arm to stay longer in front of your head. This will give you more time to set up a stronger catch, therefore preventing your front arm from pulling too soon.

When your arm reaches out in front of your head, take your time, don’t rush the catch! 

If your catch is correct, you should feel a consistent pressure of the water on the palm of your hand and forearm all way from the catch until your arm exits the water.

Some of the consequences of pulling too soon are:

• Pulling too deep with a straight arm position. This will increase your front drag as well as put your shoulders into a weaker and more vulnerable position 

• More shoulder rotation and less hip rotation. The lack of hip rotation will engage your shoulder muscles more than your back muscles. The shoulder muscles are a lot weaker than the back muscles which means a less powerful stroke.

• Less distance per stroke. 

Drills to help you set up a good catch and prevent your arms from pulling too soon: 

Anchor, Single arm (resting arm out in front), Catch-up 

6) Promotes an Early Vertical Forearm (EVF) in the propulsion

Providing you with more time to settle the catch phase, FQF should also allow you to have more time to bend your elbow in a high position ideally in front of your head or at least at the level of your head. 

The goal is to have your hand and forearm facing back as soon as possible in order to increase the distance per stroke.

The drag applied to the hand and forearm is less than the drag applied to the upper arm. Therefore, bending your elbow early in the stroke while keeping your upper arm as close to the surface as possible is the way to go for a much better propulsion efficiency. 

How to achieve an Early Vertical Forearm

Begin with the arm outstretched directly in front of your shoulder. Rather than dropping your entire arm to a lower position to initiate the pull, only lower your hand and forearm, keeping the elbow close to the surface. Continue the path downward until your hand is below your elbow. 

Drills to help an Early Vertical Forearm:

Catch up, Single arm (resting arm out in front), Fist, Front sculling, Doggy Paddle

7) To increase body length and distance per stroke

Distance per stroke (DPS) is the distance you travel per stroke and it is a direct reflection of your technique efficiency. 

The world’s best swimmers are faster than you because they travel further with each stroke, not because they are moving their arms faster.

Front Quadrant Freestyle will make your distance per stroke longer. With one arm always out in front or above the head you constantly lengthen your body. 

As is well known in ship building, a longer hull goes further than a shorter hull at the same speed.

As FQF enables more body rotation, particularly from the hips, your arms get an extra extension out in front. 

This will also contribute to a longer distance per stroke.

Find out more about the importance of improving your distance per stroke here.

Drills to help developing a long distance per stroke:

Catch-up, Single arm (resting arm out in front), Long Dog

8) Encourages the acceleration of your arms

Studies show that changing hand velocity in the stroke generate an increased propulsion.

Because the water will move at the same speed as you push it, you must continually accelerate your hand in order to generate power through your stroke. Vice versa, the bigger the force you apply, the more acceleration you get and the longer you apply the force, the bigger the change in momentum you can achieve.

Hand speed should be slowest during the catch and fastest at the finish of the stroke.

As FQF helps you to settle the catch phase, this should help you to progressively accelerate your hand towards the end of the propulsion.

Hand speed is directly related to hand force. The faster hand speed translates to increased force. 

Drills to help practicing the acceleration of arms: 

Double-arm pulls, Shark fin, 5 strokes & stop and Scull combo

The world’s best swimmers are faster than you because they travel further with each stroke, not because they are moving their arms faster

Distance per stroke (DPS) is the distance you travel per stroke and it is a direct reflection of your technique efficiency.

Once you have developed the ability to control and maintain a constant pace throughout your swim sets, distance per stroke is the next important training component to focus on.

Stroke counting is an excellent way to increase your distance per stroke.

Keeping track of the number of strokes you take per length will allow you to lengthen out your stroke and save energy for later in the swim or race. 

Below is a typical progression for exploring and then improving your DPS performance:

1)  Find your target stroke count

Start by counting your number of strokes (count each arm movement) per length regularly and check if these are constant from the beginning to the end of a swim set. Staying focused on this can be challenging as you get more tired towards the end of the set.

You don’t have to count the strokes for every length, just a few at the beginning, middle and end of the swim set. Determine what your range is. Try to swim most of the time at the low end of your range or below your lowest stroke count. Don’t worry about speed at first. It is normal that your speed decreases initially during a technical set, as you concentrate on lengthening your strokes. You can influence speed later.

2) Develop the ability to hold a constant number of strokes at a steady pace

Holding a regular distance per stroke at a constant speed throughout an entire swim set can be very demanding. It requires lots of focus as you have to keep checking your times as well as your number of strokes. This is, however, an important target to achieve in order to maintain an efficient technique, especially when your body gets tired.

3)  Increase your distance per stroke

In order to increase your DPS, the goal is to bring down your average stroke count per length. This will allow you to improve your stroke efficiency. In other words, you go further with each stroke. 

However, if you increase your distance per stroke too much, it can result in over gliding which will effect your speed. A longer glide can end up with you decelerating and swimming slower.

To increase your DPS, you need to find a balance between a good body position which eliminates drag and developing more power under the water. Focusing on a different part of your stroke and practicing specific drills regularly will help you to achieve this.

4)  Maintain your DPS and steady pace while increasing repetitions, then distances

Once you have established your DPS and can maintain it at a steady pace, regular practice is needed to make this your new automatic setting.  When this is achieved, it is time to increase the number of repetitions of this kind of training in your swim set and, eventually increasing the distances you swim.

Whatever progression you do, don’t rush it! Always ensure that each step is well established and achieved before moving onto the following challenge. Swimming requires patience and consistency.

5)  Increase speed without impacting your technique

Swimming faster while maintaining good technique is very demanding. This requires strong focus,  some mental toughness and a good level of fitness.

One way to achieve this next important step, is to increase your stroke rate while trying to maintain the best possible technique and D.P.S.

Stroke rate is the number of cycles (counting both arms) you take in a minute. This reflects the speed of your stroke.  

Below are some focus points to help you increase your stroke rate:

The propulsive part (under the water) is the most important part to getting more power and speed.

This includes:

• Setting up a faster catch
• Accelerating the speed of your hands as you push back

The non-propulsive parts also play an important role in minimizing drag such as:

• Reaching further out in front by giving your shoulders an extra stretch
• Streamline with no gap between ears and shoulders when reaching your arm out in front
• Horizontality by keeping your hips at the surface or as high as possible during the propulsive part  (particularly when your stroking hand is directly below the shoulder)
•  Body rotation allowing you to use the larger back muscles during the propulsive catch

To swim faster, you may need to shorten your strokes a little. This will decrease your DPS (adding more strokes) but try to keep this to a minimum!

Step 1:   Time yourself (pace awareness)

Knowing your speed is the first step. You will need either a waterproof watch or pace clock which is often on the wall of most swimming pools. 

If you are using a pace clock, the easiest way to get your time is to leave on “the top”, when the hand gets to the 60 (or sometimes 00). After you’ve swum the distance that you want to time, glance back at the clock. This will help you determine what your time is. (FIGURE 1.1)

For example, you swim a 25 meters/yards and leave the wall at 60 (or 00). 

If the hand was at 35 when you touched the wall at the other end, that means you swam the length (25 m/yd) in 35 seconds. (FIGURE 1.2)
 
However, if you left the wall on the 10 and touched the wall on the 45, then you’ll have to do some simple math to figure out your time. E.g. 45 – 10 = 35  

This means you swam the length in 35 seconds (FIGURE 1.3)

Step 2:   Pace yourself

I would recommend you start with repetitions of short distances such as a 25 meters/yards.

For example, 8 x 25 m/yd with about 10 seconds rest in between each repetition.

The goal is to swim at a steady (medium) speed which would allow you to swim each repetition at about the same speed.

This step is not easy for swimmers who are new to timing themselves or using a clock. This exercise may take a few tries before you achieve a similar speed or time for each repetition. This is when step 3 takes place.

Step 3:   Send-off intervals (starts)

Constant pace (speed) and rest are the foundation for developing your endurance and are best accomplished by swimming intervals. This ensures consistency and accountability of swimming pace and rest.

In swimming workouts, most swim sets are on send-off intervals (starts). 

This means you focus on when you start each repetition, not on the amount of rest in between the repetitions.

Training with intervals is far more beneficial for developing your endurance than doing repetitions based on how much rest you want to get after each swim, regardless your speed or intensity.

Example:     8 x 25 meters/yards on 50” start

Following Step 2,  if you swam 8 x 25 m/yd at an average pace of 40 seconds per 25 m/yd, then I would recommend to start with the following swim set:

8 x 25 m/yd on 50” start (8 x 25 m/yd starting each 25 m/yd every 50 seconds)

This means you will be starting the first 25 m/yd when the clock hand is on 60 (or 00) then you will start the second 25 m/yd when the hand is on 50, the third 25 m/yd when the hand is on 40, the fourth on 30, etc. 

Don’t forget to always glance back at the clock at the end of each 25 m/yd to be aware of your pace.

For your first swim sets, the goal is to maintain a steady and constant pace for each repetition by having about 10 seconds rest per repetition. This is to ensure that you will develop your endurance.

Progression example:    8 x 25 m/yd on 45” start

If the swim set becomes too easy because you get more than 10 seconds rest for each repetition, then you will need to reduce your interval by changing your start time to keep a maximum of 10 seconds rest between the repetitions.

For instance, the set would become 8 x 25 m/yd on 45” start (starting each 25 m/yd every 45 seconds) instead of every 50 seconds.

This means you will be starting the first 25 m/yd when the clock hand is on 60 (or 00) then you will start the second 25 m/yd when the hand is on 45, the third 25 m/yd when the hand is on 30, the fourth on 15, etc. 

Step 4:   Increase short distance repetitions then distances

Why swim lots of short distance repetitions?

Swimming a long distance without stopping is likely to cause harmful technical and physiological effects.

Swimming 10 minutes non-stop will use the same amount of energy as swimming 20 x 30 seconds with 5 to 10 seconds rest between each 30 seconds block. However the 20 x 30 second swim set is a lot more beneficial:

• Technically (you can focus and maintain a better technique over a longer time), 
• Physiologically (you can maintain a higher intensity and pace over short repetitions),
• Mentally (you can maintain a fresher nervous system throughout the set).

To develop your endurance, prioritize short distance repetitions with a about 10” rest between repetitions. 

•   4 x 100 m/yd (R: 10”) * is more beneficial than doing 400 m/yd without stopping
•   8 x 50 m/yd (R: 10”) is more beneficial than doing 4 x 100 m/yd
•  16 x 25 m/yd (R: 10”) is also more beneficial than doing 8 x 50 m/yd

         * R = Rest      ‘ = minutes     “ = seconds

In the longer term, the goal is to achieve a 20 minute set   

Below is an example of progression:

• 8 x 25 m/yd on 45” start – Total of 200 m/yd (6 minutes)

Once the above is constantly achieved a few times, proceed to the next step:

• 2 x (6 x 25 m/yd on 45” start + 50 m/yd on 1’30 start ) – Total of 400 m/yd (12 minutes)

In a longer term:

•    3 x (4 x 25 m/yd on 40” start + 2 x 50 m/yd on 1’20 start) – Total of 600 m/yd (16 minutes)

Then:

• 12 x 50 m/yd on 1’20 start – Total of 600 m/yd (16 minutes)

Then:

• 2 x (6 x 50 m/yd on 1’15 start + 100 m/yd on 2’30 start) – Total of 800 m/yd (20 minutes)

Eventually:

• 16 x 50 m/yd on 1’15 start    then     8 x 100 m/yd on 2’30 start

Constant pace and rest are the foundation for developing your endurance and are best accomplished by swimming intervals. This ensures consistency and accountability of swimming pace and rest.

What is interval training?

Interval training consists of swimming a series of repeated distances and rest periods. 

A set is the usual swimming terminology used to describe a group of repetitions. E.g. 10 x 100 m/yd Freestyle.

The training responses will depend on the number of repetitions, distance of repetitions, intensity (speed) of repetitions and the duration of rest of recovery periods.

For examples:

1. If the training purpose is to maintain or develop endurance, one method is through repetitions with short rest periods. E.g. 10 x 100 m/yd Freestyle at low to medium intensity with 10 seconds rest between each repetitions of 100 m/yd.

2. If the training purpose is to develop a higher level of endurance or speed, one method is to alternate short distance repetitions with a high intensity and longer period of recovery. E.g. 10 x 50 m/yd Freestyle fast with 1 minute rest between each repetition of 50 m/yd.

What makes interval training so effective?

Interval training can be applied to all levels of swimmers from beginners to competitive athletes. 

Interval training enables greater exposure to more intensive training without the excess fatigue.

Swimming a long distance without stopping makes it more difficult to maintain good technique and consistent intensity.

Swimming 10 minutes non-stop will use the same amount of energy as swimming 20 x 30 seconds with 5 to 10 seconds rest between each 30 seconds block. 

In addition to practicing short distance repetitions, interval training:

• Enables you to increase the intensity during a set without becoming too fatigued. 
• Allows you to focus and maintain proper stroke technique throughout the set.
• Develops the cardiovascular system to build endurance.
• Develops and trains each energy system more accurately.
• Adds variety to any session with much more potential to combine swim sets in creative ways.

What are the different methods of interval training?

The first method is based on the swimmer having a fixed amount of time to rest between each repetition. 

E.g. 10 x 100 m/yd Freestyle with 10 seconds rest between each repetitions of 100 m/yd.

The second method is based on the swimmer completing each repetition on a specific time usually known as a send-off interval.

E.g. 10 x 100 m/yd on 2’00 (starting each 100 m/yd every 2 minutes)

Most swimming sets of Outpace Swimming Workouts are on send-off intervals. 

This means you focus on when you start each repetition, not on the amount of rest in between.

Training with send-off intervals is far more beneficial for developing your endurance than doing repetitions based on how much rest you want to get after each swim. 

Send-off intervals allow swimmers to:

• Maintain in the best technique while swimming.
• Remain engaged, focused and motivated throughout the whole swim set.
• Measure progress throughout the season or over a long term.
• Challenge themselves to improve the starting times (send-offs) as they are progressing.

Examples of motivational challenges from send-off intervals:

1. A harder send-off interval requires the swimmer to swim fast enough to “make the interval” 
2. An easier send-off interval can challenge the swimmer to swim faster as the resting time is longer

How do send-off intervals work?

To manage send-off intervals you will need either a pace clock or a watch. 

Send-off interval = swim + rest

The rest time is included in the send-off interval. 

E.g.  In a set of 6 x 100 on 2’00, each 100 is an interval within the set. This means that you have 2 minutes to complete a 100 before you begin the next one.

The rest time varies in duration depending on the specific aims of the set, e.g. endurance, power or speed.

Usually, the more intense or the faster the swim pace, the longer rest therefore the longer interval you get.

On the other hand, if you are swimming at easy or steady pace, the chances are that the send-off intervals won’t allow you much more than 10 seconds rest most of the time.

There are many other variations of send-off intervals swim sets such as:

1. Descending send-off intervals: 

This means that your send-off interval decreases during the set.

Example: 4 x 100 on 2’00 / 1’55 / 1’50 / 1’45

In this example, the first 100 is swum on a 2 minutes send-off interval, the second 100 on a 1 minute and 55 seconds (1’55) send-off interval, the third 100 on 1 and 50 seconds (1’50) send-off interval and the fourth 100 on 1 minute and 45 seconds (1’45) send-off interval.

See the details below when using a pace clock:

1^st 100:  Start the first 100 when the hand is on 60 (or 00),

2^nd 100: Start the 2^nd 100 when the hand is on 60 (or 00) as the first 100 as on 2’00 send-off

3^rd 100:  Start the 3^rd 100 when the hand is on 55. Subtract 5 as the second 100 is on 1’55 (2’00 – 1’55 = 5”)

4^th 100:  Start the 4^th 100 when the hand is on 45. Subtract 10 as the third 100 is on 1’50 (2’00 – 1’50 = 10”)

2.  Descending send-off intervals with an increase of pace:

In this variant, you swim each 100 five seconds faster than the previous ones so you get the same amount of rest each time.

Example:

1^st 100 on 2’00 send-off interval at 1’50 pace  =  you get 10 seconds rest

2^nd 100 on 1’55 send-off interval at 1’45 pace  =  you still get 10 seconds rest

3^rd 100 on 1’50 send-off interval at 1’40 pace  =  you still get 10 seconds rest

4^th 100 on 1’45 send-off interval at 1’35 pace  =  you still get 10 seconds rest if you were continuing the set.

3. Descending send-off intervals with a fixed pace:

From the above example, you swim each 100 with a fixed pace, e.g., 1’40 (1 minute and 40 seconds) and get progressively less rest throughout the set.

Example:

1^st 100 on 2’00 send-off interval at 1’40 pace  =  you get 20 seconds rest

2^nd 100 on 1’55 send-off interval at 1’40 pace  =  you get 15 seconds rest

3^rd 100 on 1’50 send-off interval at 1’40 pace  =  you get 10 seconds rest

4^th 100 on 1’45 send-off interval at 1’40 pace  =  you get 5 seconds rest if you were continuing the set.

It is essential to use the pace clock if you want to progress in swimming. 
The pace clock will allow you to:

• Be autonomous at controlling the times yourself
• Control your effort, paces and intervals
• Gain experience compared to your goals

It is essential to use the pace clock if you want to progress in swimming. 

The pace clock will allow you to:

• Be autonomous at controlling the times yourself
• Control your effort, paces and intervals
• Gain experience compared to your goals

Controlling pace, i.e. the ability to swim at a certain speed for a certain distance or time, takes a longer time to master. It is a matter of swimming repeat distances on a fixed time to see if you can “make the interval“, i.e. hit the target time, consistently and repeatedly.

How to use the pace clock

The most common way to start a swim set is when the hand reaches 60 (“on the top”)

1^st:   Learn to time yourself

Knowing your speed is the first step. The easiest way to get your time is to leave on “the top”, when the hand gets to the 60 (or sometimes 00). After you’ve swum the distance that you want to time, glance back up at the clock. This will help you determine what your time is.

For example, if the hand was at 40 when you touched the wall, that means you swam the length in 40 seconds. 

It gets more complicated if you leave the wall at a different time.

For example, if you left the wall on the 10 and touched the wall on the 55, then you’ll have to do some simple math to figure out your time.

E.g. 55 – 10 = 45 This means you swam the length in 45 seconds.

2nd: Use the clock for your swimming sets and intervals

Another instance where you’d use a pace clock is if you’re using intervals in practice.

For example, 10 x 50 m/yd Freestyle on 1’00 means swimming each 50 m/yd starting every one minute. You start when the first 50 m/yd is on 60 (or 00) and when the following 50 m/yd are on 60 (or 00) again.

Here are some practical examples of using the clock:

Swimming 100 on 2’00: 

If you start the first length on 60 (or 00), then you start each subsequent 100 m. on 60 (or 00).

Swimming 100 on 2’05:

You start of the first 100 on 60, the second when the hand is on 05, the third 100 on 10, etc.

Swimming 100 on 1’55:

You start your first 100 on 60, the second 100 on 55, the next 100 on 50, etc.

Descending send-off intervals

This means that your send-off interval decreases during the set.

Example: 4 x 100 on 2’00 / 1’55 / 1’50 / 1’45

In this example, the first 100 is swum on a 2 minutes send-off interval, the second 100 on a 1 minute and 55 seconds (1’55) send-off interval, the third 100 on 1 and 50 seconds (1’50) send-off interval and the fourth 100 on 1 minute and 45 seconds (1’45) send-off interval.

See the details below:

1^st 100:  Start the first 100 when the hand is on 60 (or 00),

2^nd 100: Start the 2^nd 100 when the hand is on 60 (or 00) as the first 100 as on 2’00 send-off

3^rd 100:  Start the 3^rd 100 when the hand is on 55. Subtract 5 as the second 100 is on 1’55 (2’00 – 1’55 = 5”)

4^th 100:  Start the 4^th 100 when the hand is on 45. Subtract 10 as the third 100 is on 1’50 (2’00 – 1’50 = 10”)

If there was a fifth 100, you would then start it when the hand is on 30 (as on 1’45 send-off)

There are different ways to do this set:

Option 1:   Descending send-off intervals and descending times

In this option, you swim each 100 five seconds faster than the previous ones so you get the same amount of rest each time.

Example:

1^st 100 on 2’00 send-off interval at 1’50 pace  =  you get 10 seconds rest

2^nd 100 on 1’55 send-off interval at 1’45 pace  =  you still get 10 seconds rest

3^rd 100 on 1’50 send-off interval at 1’40 pace  =  you still get 10 seconds rest

4^th 100 on 1’45 send-off interval at 1’35 pace  =  you still get 10 seconds rest if you were continuing the set.

Option 2:   Descending send-off intervals with a fixed pace

From the above example, you swim each 100 with a fixed pace, e.g., 1’40 (1 minute and 40 seconds) and get progressively less rest throughout the set.

Example:

1^st 100 on 2’00 send-off interval at 1’40 pace  =  you get 20 seconds rest

2^nd 100 on 1’55 send-off interval at 1’40 pace  =  you get 15 seconds rest

3^rd 100 on 1’50 send-off interval at 1’40 pace  =  you get 10 seconds rest

4^th 100 on 1’45 send-off interval at 1’40 pace  =  you get 5 seconds rest if you were continuing the set.

Find out more about how to use the pace clock for your swim sets and send-off intervals:

Critical Swim Speed (CSS) is also commonly known as lactate threshold or anaerobic threshold and is a good indicator of your current level of endurance or aerobic capacity. Depending on your level, it is also a good indicator of your 1500 meters or 1650 yards race pace. CSS is usually measured per 100 m/yd.

Training at CSS pace regularly, with a correct technique is important to develop your endurance. 

CSS is an alternative and easy way to understand and build endurance paces into your training routine.
Knowing your CSS provides better training accuracy and specificity. 

It is a great tool to determine your swim sets intervals (when to start each repetition), develop your pace awareness and adjust the intensity of your swim sets. 

Example: 

If your CSS pace per 100 is 1 minute and 50 seconds (1’50), then a swim set at CSS pace could be: 

8 x 100 on 2’00 at CSS pace.

This means you start each 100 repetition every 2 minutes with the goal of swimming each repetition at the pace of 1 minute and 50 seconds.

How to find out your CSS

A CSS swim test requires two time trials swum one after the other: a 400 m/yd and a 200 m/yd.

Enter both times into the calculator on the Outpace website. 

The result will show your CSS time in minute(s) and seconds per 100 m/yd.  

The test result will then determine your Outpace level and guide you through appropriate workout plans with targeted repetition start times (send-off) , intensity of your swim sets and target pacing for your training.

The main advantage of this test is that you can do it yourself in your own time, using a pace clock or your watch. 

Results interpretation 

The CSS calculation looks at the difference between the two swim time results. Provided you are fit enough to do the test and are well rested for each time trial, the 200 swim should be at a faster average pace than the 400 swim.

For example, if your 400 time is 6 minutes (6’00), then your 200 time should be faster than 3 minutes (3’00).

The calculation looks at the time difference between the 400 and 200 times. 

Having a smaller time difference gives an indication that you are more aerobically conditioned than someone who has a larger difference in pace.

For example, if your 400 time is 6 minutes and your 200 time is 2 minutes and 50 seconds, the 200 time difference is 3 minutes and 10 seconds per 200 or 1 minute and 35 seconds per 100. 

This result should give us a good indication of your critical swim speed which is the pace that you should be able to sustain for approximately 1500 m or 1650 yd or longer depending on your fitness level.

Because the difference between the 400 and 200 times are being taken into account, sometimes a swimmer who has faster overall results can have a lower CSS speed (see the example below). This would show the swimmer needs to spend time working on their endurance so they can develop more consistency in their pace.

Example of how different 200 times can effect overall CSS results:

• If 400 time is 6’00 and 200 time is 2’45 then CSS would be 1’38 per 100 m/yd

• If 400 time is 6’00 and 200 time is 2’50 then CSS would be 1’35 per 100 m/yd

• If 400 time is 6’00 and 200 time is 2’55 then CSS would be 1’33 per 100 m/yd

• If 400 time is 6’00 and 200 time is 2’59 then CSS would be 1’31 per 100 m/yd

In order to get the most accurate CSS result, swimmers MUST make every effort to do their best time on the day for the 400 and the 200 swim through best effort and good pacing. 

Various factors can influence the result such as:

• Testing was on an “off day” (tired, poor nutrition, stressed, etc.), 
• Started too fast and “hit the wall” or started too slow,
• Not being fit enough to recover between the two tests,
• Deliberately swimming a slow 200 to get a better score.

The above factors may result in a faster CSS time, but not an accurate one. An unrealistic CSS time will see you either struggle in the sets prescribed or end up training in a much higher anaerobic zone which will not help improve your aerobic capacity.

On the other hand, if you haven’t swum the time trials to your best potential, your CSS sets would not be challenging enough.

This is why it is recommended to do the swim test periodically. That way, you will learn to pace yourself better as well as improve your fitness through the season. 

A good way to check if the CSS result reflects your current level is to do a 8 to 10 x 100 Freestyle at CSS pace with about 10 seconds rest between the repetitions (refer to the example at the beginning of this article).

If you can maintain this pace throughout and providing that it is challenging enough, then you are at the right level.

How to improve your endurance using CSS in your training

Swimming at CSS is very demanding physically, physiologically, technically and psychologically, in that you have to stay permanently focused on maintaining a good technique throughout the set. 

Make sure that you have previously developed a strong endurance (aerobic) base before you train at CSS.

To improve CSS, you must practice interval training sets at CSS or near that pace regularly.

CSS sets can be practiced every day as long as you alternate Freestyle sets with other strokes to allow a better recovery of the specific muscle fibers within the same muscle. 

The key of CSS training is that the quality of your technique and the pace of the last repetitions remains as good as the first few repetitions. If you go too hard in the first few repetitions, you will have to recover for longer than you should, or the speed of the other repetitions won’t be as good. The key is to maintain a constant speed throughout the whole set and perhaps accelerate through the last repetition if you can!

For swimmers and triathletes, interval training sets at CSS is the answer to improving your speed over longer distances.

Swimming at faster paces is also beneficial as long as you keep the distances short. Sprints train your nervous system / muscle fibers to generate more force and speed.

Varying distances and intensities during the season is also important in order to maintain and develop the main physiological and technical qualities. 

Based on your CSS, the Outpace swim workouts have been specifically designed to meet your individual training needs and keep you fit all year round.

Below is a brief description of how the above paces correspond to the commonly known energy systems:

Easy pace is the equivalent of aerobic capacity (also called aerobic recovery / moderate).

Steady pace is the equivalent of aerobic development.

Solid pace is the equivalent of the lactate threshold (anaerobic threshold) where the lactate production remains in steady state (the rate at which lactate appears in the blood is equal to the rate of its disappearance).

Hard pace is the equivalent of aerobic power to Vo2 Max, so close to your theoretical 400 m. race pace.

Fast pace is the equivalent of anaerobic system which provides the body with explosive short term energy that lasts from 10 to 90 seconds without the need for oxygen. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. The burning sensation in the muscle, shortness of breath and fatigue are all symptoms of lactic acid build up and thus impacts the ability to perform.

• Linking your lengths and ensuring a more continuous workout. Tumble turns avoid interruptions and getting extra rest during each turn at the walls, which is often tempting. If you race in the ocean, would you be stopping every 25 meters to take a breath? Tumble turns will impose this non-stop rhythm.

• Developing good breathing techniques necessary for a sustained open water swim. As you have to hold and control your breath during a tumble turn, you train yourself to stay in oxygen deficiency which is helpful in open water races when you can’t breathe properly due to weather conditions or when swimming in a bunch of swimmers avoiding elbows kicks or passing people.

• Improving speed by about 1 second quicker per length.

• Improving fitness and makes you working harder by not stopping at each wall and take an extra breath.

• Building confidence as you have to hold your breath momentarily without distress.

When you swim several strokes you use more muscles and your body gets a better workout.
The risk of swimming injuries is also decreased because you don’t always stress the body with the same movements and the musculature is more balanced.
The skills that you learn in one stroke can often be transferred to another swim stroke. Being able to choose between swim strokes means your swimming enjoyment is increased because your workouts are more varied. 

Diversity of workouts

Being able to choose between swim strokes means your swimming enjoyment is increased because your workouts are more varied.

Technical benefits

Overall feel for the water improves when you swim different strokes.
Breaststroke and Butterfly will help you to develop a better feel for the water, a stronger catch and pull through. This will contribute to an increase of power and speed when swimming Freestyle. Backstroke will help you to develop your body rotation,  a better feel for the catch and a stronger kick.

Physiological benefits

When you swim more than one stroke,  you use different muscle groups from those used in Freestyle and your body gets a better workout. The skills that you learn in one stroke can often be transferred to another swim stroke. For example, the balance skills and core stability that you learn for Backstroke are also needed in Freestyle. Butterfly will help you to develop your core muscles as well as strengthen your underwater propulsion.

Each swimming stroke activates different, specific muscle fibers within the same muscle.

When training in Freestyle, you will be activating the specific muscle fibers used in Freestyle and eventually depleting their energy stores. If you then switch to Breaststroke, you will activate other fibers of the same muscle, allowing the Freestyle fibers to rest and recharge while the Breaststroke fibers are activated.

It is therefore always a sensible choice to alternate threshold (CSS) and harder Freestyle sets / sessions with a Medley (other strokes) set / session.

Injury prevention

Swimming more than one stroke decreases the risk of swimming injuries because you don’t always stress the body with the same movements and your musculature is more balanced. It has been observed that swimmers and triathletes who train different strokes are less prone to injury and tend to have much more overall success in their swims at race time.

Open water benefits

Knowing several types of swimming strokes can also be a big advantage in ocean swim or triathlon events:

• Breaststroke can help to orientate yourself, as you have better visibility than when you are swimming freestyle.
• With Backstroke, you can roll on your back when you are tired and take a few strokes in that position to recover and take the opportunity to clear the fog in your goggles.

Whether you train on your own or in a group, following a structured programme of varied workouts will give you lots of benefits such as:

• Diversity of swim sets, intensities, technical drills, strokes and challenges to stop you from doing the same things over and over.
• Motivation by providing you focus and direction. Following a progressive and interesting session plan also encourages you to keep your brain engaged, maintain your intensity and finish the workout.
• A logical progression to stop you from plateauing. The workouts are designed to build fitness from one session to the next. They will ensure you have a continuous and logical progression towards your goal.
• Improving your technique, endurance and speed

In swimming, only about 20% of performance is related to fitness while the other 80% is technique and efficiency.

The main difference between swimming and other sports is that we don’t have a solid ground to use to propel our bodies.

Water is also roughly 800 times denser than air, so a perfect body position is absolutely necessary in order to move forward with the least possible drag.

The two main factors which slow you down in swimming are:

1. Resistance caused by the swimmer’s body shape and position

2. Resistance caused by turbulence at the surface from the swimmer’s head

In swimming, the faster we move through the water, the greater the drag.

Drag increases by the square of the speed that we swim.

For example, if you are swimming 50 meters in 25 seconds (2 meters per second speed), you have four more times the drag of someone swimming 50 meters in 50 seconds (1 meter per second speed).

This means, as we swim faster, the effects of drag will become more noticeable.

By cutting down drag, we not only help ourselves to swim faster, but we also learn how to swim more efficiently by improving our technique.

It is therefore essential to work on our technique before we worry about improving swimming fitness and speed.

The two main principles of an efficient swimming technique are:

1. Minimizing drag and deceleration by improving your streamline and head & body position as well as your body rotation from the waist, to generate power.
2. Maximizing propulsion by developing your catch and power phase of the stroke.

Swimming slowly in training is crucial to building good technique. Improving your technique is essential to improve your speed and endurance.