High-Cadence Freestyle: When & How to Increase Stroke Rate in Waves and Packs

It’s a new year, and there’s a good chance you’ve got a race on the calendar. Now is the perfect time to build high-cadence control into your swim. Use winter pool sessions to practice short, deliberate cadence surges so that, when race day brings waves or a crowded pack, you can confidently switch gears, hold position, and stay on line. 

Train the skill now—cash it in when the season starts.

Why does higher cadence swimming help? 

• Stability: Shorter, quicker strokes reduce time exposed to side forces from waves.
• Drive through turbulence: Faster rhythm punches through broken water.
• Positioning: Brief surges close gaps, get on feet, or clear congestion.
• Breathing flexibility: Quicker turnover supports 2-stroke breathing when needed.

When to increase stroke rate

• Entering/exiting surf and in persistent surface chop.
• During pack accelerations, post-buoy turns, or after sighting to correct line.
• Any time your hand entry is getting knocked off-line or glide feels “sticky.”

How can I implement this? 

• Speed up turnover, not slip: Keep a firm catch and clean finish.
• Slightly shorten the front-end glide; keep the back-end push.
• Steady, compact 4–6 beat kick for stability.
• Use 2-stroke breathing temporarily; return to bilateral when calm.

How can I count my cadence? 

• Base: Many triathletes cruise at 60–70 SPM in calm water.
• Surge: Add 8–15 SPM for 20–90 seconds, then reassess.
• Tools: Tempo trainer/smartwatch, or count strokes per breath/sight as a mental metronome.

Pool practice when it’s cold

• Stroke-rate ladders: 6–8×75 as 50 at base + 25 at +8–12 SPM. Focus on catch quality.
• Sight-and-surge: 8×50 with 1–2 low-lift sights on the first 25, surge cadence on the second 25.
• Pack simulation: Swim in line with 3–5 teammates, rotating leaders; add 10–15 high-cadence strokes after each wall to mimic buoy traffic.
• Cadence pyramids with a tempo trainer: 4×(4×50) at base, +6, +10, +6 SPM; 15–20 seconds rest.

Keep In Mind For Race Day!! 

• Situational surges: Use higher cadence honestly—short, purposeful bursts when waves or packs demand it. Don’t sit at sprint cadence for the whole swim.
• Settle strategy: Once conditions stabilize, return to your efficient base cadence to conserve energy for the bike and run.

Gear notes from THEMAGIC5

• Visibility and fit: In chop and packs, clear sighting is crucial. Custom-fit goggles reduce leaks and pressure points when waves hit or when contact happens in tight groups.
• Lens choice: Consider mirrored or smoke lenses for glare on bright days, and lighter tints for low light. Stable seals and anti-fog help keep sighting crisp during high-cadence surges.

Bottom Line

High-cadence freestyle is a skill, not just a fitness test. Practice deliberate rhythm changes, preserve your catch, and use surges as tactical tools. When the weather’s cold, the pool can mimic open-water chaos with the right drills and cadence training. Nail this, and you’ll stay fast, stable, and smart through waves and packs—exactly where you want to be on race day.