Stroke rate
How quickly you complete each cycle, tracked against pace — not chased in isolation.
Sprint freestyle · 50 m + 100 m
Find the speed
you’re leaving in the pool.
A focused seven-day training guide that turns your current times, stroke count and pool setup into five precise sessions — built to reveal your fastest repeatable stroke.
One-off payment
£4.99
- 7-day sprint freestyle training guide
- Short personal profile after checkout
- Instant PDF access and email delivery
One week. Your numbers.
No subscription. Instant access after checkout.
Measure first
Train the limiter
Retest fresh
Keep the numbers
Your speed equation
Stop guessing.
Start profiling.
Top speed is personal. It emerges from the stroke rate you can hold, the distance you travel per stroke, and how little speed you surrender at the start, turn and finish. Sprint Lab makes those trade-offs visible.
Distance per stroke
How well you preserve effective length when the tempo and fatigue climb.
Free speed
Your first 15 m, breakout, wall contact and finish — the metres that don’t need another stroke.
The useful equation
Speed = stroke rate × distance per stroke
The fastest answer is not automatically “more strokes” or “longer strokes”. Your training guide uses timed 25s and counted 50s to find the combination that moves you fastest.
Where the race is won
Three phases.
Every one is trainable.
Preview complete
You’ve seen the opening review.
Buy now to unlock the full training guide.
You’ve now seen the first three sections: the promise, the speed model, and the race phases. The full seven-day training guide, session structure, tracker details, and next-step progression come after checkout.
7-Day Sprint Lab£4.99
One-off payment · instant access · built around your current swim.
Buy the training guide now The micro-cycle
Seven days.
Five purposeful swims.
Each session has one job. Volume flexes to your training age; the measurement points stay consistent so the retest means something.
Personalise this weekDay 01Pool · 45–60 min
01
Baseline & map
Two clean benchmarks. Capture 15 m, 25 m, total time and stroke count without changing your natural race.
- 50 / 100 benchmark
- Stroke-count audit
- Limiter identified
Day 02Pool · 40–55 min
02
Rate lab
Short, full-rest 25s test small tempo changes while you protect alignment and catch pressure.
Aim · fastest clean combinationDay 03Pool · 35–50 min
03
First 15
Start, line, kick and breakout. Repeatable cues beat a longer underwater that is already slowing down.
Aim · no dead speed at breakoutDay 04Reset · 20–30 min
04
Absorb
Easy movement, mobility and video review. No “secret” hard set hiding on recovery day.
Aim · arrive sharper tomorrowDay 05Pool · 45–60 min
05
Power transfer
High-quality acceleration: resisted only if you already use the equipment safely, otherwise wall-to-15 m speed.
Aim · force without shorteningDay 06Pool · 45–60 min
06
Race control
A 50-race rehearsal or broken 100 teaches you where to attack and where your stroke usually leaks.
Aim · hold form under fatigueDay 07Pool · 45–60 min
07
Retest & carry forward
Repeat the same benchmark, compare the same markers, and turn the result into your next four-week focus.
Output · your sprint blueprintWhy it’s structured this way: a seven-day camp is long enough to profile, rehearse and retest, but not long enough to promise a physiological transformation. The value is the measurement system and the next training decision.
Yours to keep
Not another PDF
you never open.
Your camp is formatted for poolside use. Every session shows the set, rest, effort, target split, stroke-count band and the one technical cue that matters.
Start my profilePersonal speed profile
Your event, current PB, goal, pool length, weekly load and limiter in one clear snapshot.
Five poolside session cards
Exact reps, recoveries, effort levels, timing points and scaled volume options.
Stroke-count & split tracker
Record what changed, not just whether a stopwatch number went green.
Four-week next-step prescription
The training theme your results support after the camp is complete.
3-minute intake
The plan starts
with your swim.
Twelve practical questions route you to the right event focus and volume. No generic “beginner / advanced” fork. No body-image questions. No medical diagnosis.
Question 04 / 12
Answer for real
Where does the race get away from you?
Your draft saves on this device. Payment comes after your profile preview.
Evidence, not theatre
Built from useful
swim science.
We use research to decide what to measure and how to structure practice. We do not turn small studies into universal promises — and we show our sources.
Race analysis · 2023
The best stroke-rate / stroke-length combination is individual and changes across the 50 m.
Morais et al. · Journal of Sports Science and Medicine
↗ Resisted sprint training · 2024Specific sprint work changed stroke timing and mean speed in trained swimmers over 11 weeks.
Valkoumas & Gourgoulis · Journal of Biomechanics
↗ Start biomechanicsThe start is a distinct skill: block, flight, entry, underwater and transition all shape the first 15 m.
Tor et al. · Journal of Sports Science & Medicine
↗ Warm-up study · 2022Sprint readiness matters, but the response to a potentiation protocol is individual.
Cuenca-Fernández et al. · Scientific Reports
↗Sprint Lab is an educational training product, not medical care or one-to-one coaching. Results vary with training history, technique, recovery and execution. Stop if you experience pain, dizziness or unusual shortness of breath.
Who is the camp for?+
Adult lane swimmers and competitive swimmers who can train freestyle independently and want to improve a 50 m or 100 m race. It is not a learn-to-swim programme.
Will I definitely drop time in seven days?+
No honest programme can guarantee a PB in a week. The camp is designed to uncover a faster race pattern, sharpen execution and give you measurements you can carry into the next block.
Do I need a 50 m pool or special equipment?+
No. The plan adapts to 25 m, 25 yd or 50 m pools. A pace clock or phone timer helps. Fins, a tempo trainer and resistance equipment are optional and never required.
How personalised is it?+
Your event, times, target, stroke count, pool, schedule, training age, known limiter and equipment change the session targets and volume. It is rules-based personalisation, not live coach supervision.
What happens after payment?+
Your answers are used to assemble the camp and tracker. The production checkout can deliver the guide by email and connect you to your Swimzy profile.
Ready when you are