Strokes for Distance
A Strokes For Distance (SFD) swim is where Coach designates a specific number of strokes - generally 50 or 100 - a then each swimmer's job is to see how far he can swim using that number of strokes. This has to be a best-technique effort using the longest strokes you are capable using a swimming rhythm.
Swimming vs Drilling - It is important that this be done in a swimming rhythm, and not turned into a drill:
Pushoffs - Unless otherwise instructed, extra-long pushoffs are fine BUT as soon as you surface you must take the first stroke of the length. Loads of extra kicking, however, is frowned upon. If, as you go from length to length you are unable to maintain the same number of underwater kicks after each pushoff, then you started out overkicking.
Stroke tempo - There are a few different ways we approach stroke tempo in these swims:
Snorkels - unless otherwise indicated snorkels are fine on these sets.
Recording results - recording your results in these swims can be greatly beneficial in gauging progress over time.
When - There are different times we do SFD swims - each with it's own training rewards:
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