FINIS Tempo Trainer Instructions & Training Tips Download Page 1 | Manualshive

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Tempo Trainer

Instructions & Training Tips

Support information, workout suggestions,

and drills can be found at FINISinc.com

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Summary of Contents for Tempo Trainer

Page 1: ...Tempo Trainer Instructions Training Tips Support information workout suggestions and drills can be found at FINISinc com ...

Page 2: ...en clipping the Tempo Trainer to hats or clothing Do not use the clip attachment while swimming Operation To turn the unit ON press and hold the RIGHT button for 1 second To turn the unit OFF hold down both LEFT and RIGHT buttons at the same time To scroll the time UP press the RIGHT button Hold the RIGHT button down to make the time scroll faster To scroll the time DOWN press the LEFT button Hold...

Page 3: ...or intervals Time ranges from 0 10 to 9 59 10 seconds to 9 minutes 59 seconds Gives a TRIPLE audible beep The colon in the middle flashes Switch between Modes Mode 1 and Mode 2 are on opposite ends of the time spectrum So if you are in Mode 1 scroll the time UP beyond 9 99 seconds to get into Mode 2 Similarly if you are in Mode 2 scroll the time DOWN beyond 0 10 to return to Mode 1 Tip Look at the...

Page 4: ... will be amazed at how much slower and longer eight tenths of a second will feel Reach and rotate with good DPS 3 Now that you have established both ends of the spectrum you will want to find that ideal setting where you are most efficient 4 1 x 25 Freestyle set at 0 42 seconds 5 1 x 25 Freestyle set at 0 78 seconds 6 1 x 25 Freestyle set at 0 44 seconds 7 1 x 25 Freestyle set at 0 76 seconds 8 Co...

Page 5: ...mprove your average time from Round 1 3 Round 3 Same setting and increase the effort level to 90 Improve your average time from Round 2 4 Round 4 Same setting and increase the effort level to 95 Improve your average time from Round 3 5 Round 5 Same setting and increase the effort level to 100 Improve your average time from Round 4 Tip Because your stroke rate is constant the only ways to improve y...

Page 6: ...ance Pacing Swim Set Example 6 x 100 s on a short rest interval 1 Set the Tempo Trainer in Mode 2 at your ideal pacing setting per 25 So if your goal pace is 1 08 per 100 distance set the Tempo Trainer at 0 17 The device will triple beep every 17 seconds which corresponds with your 25 split times 2 Before starting each 100 listen for the Tempo Trainer to give the triple beep As soon as you hear th...

Page 7: ...esired speed with the least energy expenditure Nevertheless the range of difference is small enough to allow us to make generalizations concerning the best rates for each event Ernie Maglischo Spot Author of Swimming Fast Chart 1 page 8 The range of stroke rates for elite male and female swimmers in each competitive event Olympic Games Atlanta 96 and World Championships Perth 98 Chart 2 pages 9 11...

Page 8: ... 54 60 200 Back 40 42 71 75 100 Breast 47 53 1 13 1 28 200 Breast 34 45 1 33 1 76 100 Fly 52 56 1 07 1 15 200 Fly 45 54 1 11 1 33 Men 50 Free 56 67 45 54 100 Free 50 56 60 54 200 Free 43 51 59 70 400 500 Free 38 46 65 79 1500 1650 Free 39 43 70 77 100 Back 48 53 63 57 200 Back 42 44 68 71 100 Breast 52 55 1 08 1 15 200 Breast 38 42 1 43 1 58 100 Fly 52 56 1 07 1 15 200 Fly 45 54 1 11 1 33 8 ...

Page 9: ... Stroke 20 3 00 1 50 21 2 86 1 43 22 2 73 1 36 23 2 61 1 30 24 2 50 1 25 25 2 40 1 20 26 2 31 1 15 27 2 22 1 11 28 2 14 1 07 29 2 07 1 03 30 2 00 1 00 31 1 94 0 97 32 1 88 0 94 33 1 82 0 91 34 1 76 0 88 35 1 71 0 86 36 1 67 0 83 37 1 62 0 81 38 1 58 0 79 39 1 54 0 77 40 1 50 0 75 41 1 46 0 73 9 ...

Page 10: ... Stroke 42 1 43 0 71 43 1 40 0 70 44 1 36 0 68 45 1 33 0 67 46 1 30 0 65 47 1 28 0 64 48 1 25 0 63 49 1 22 0 61 50 1 20 0 60 51 1 18 0 59 52 1 15 0 58 53 1 13 0 57 54 1 11 0 56 55 1 09 0 55 56 1 07 0 54 57 1 05 0 53 58 1 03 0 52 59 1 02 0 51 60 1 00 0 50 61 0 98 0 49 62 0 97 0 48 63 0 95 0 48 10 ...

Page 11: ... Stroke 64 0 94 0 47 65 0 92 0 46 66 0 91 0 45 67 0 90 0 45 68 0 88 0 44 69 0 87 0 43 70 0 86 0 43 71 0 85 0 42 72 0 83 0 42 73 0 82 0 41 74 0 81 0 41 75 0 80 0 40 76 0 79 0 39 77 0 78 0 39 78 0 77 0 38 79 0 76 0 38 80 0 75 0 38 81 0 74 0 37 82 0 73 0 37 83 0 72 0 36 84 0 71 0 36 85 0 70 0 35 11 ...

Page 12: ...eep the Tempo Trainer out of reach of children Certain parts may create choking hazards All users of this product assume risk resulting from its use Whether proximate or remote there may be a risk of injury Neither manufacturer nor seller of this product assumes any liability If new to an exercise program consult a physician for precautions before using 2011 FINIS inc All rights reserved 12 ...

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