Stroke Builds Drill

Video of the Stroke Builds (to come)


The correct way to increase your stroke rate and intensity is to gradually build up the number of strokes you take per minute over a number of strokes, this can be 5 strokes, 7 strokes or 10 strokes.


The 10 Stroke Build Drill involves increasing your stroke rate from 22-24spm to above 30spm over a count of 10 strokes. To do this correctly focus on building the power back on the drive rather than a quicker recovery forwards. As your speed (intensity shown in the top right corner) increases you start to quicken your stroke rate.


Stroke builds are useful towards the end of your warm up and during your main workout.

Additional information