Training Suggestions
Getting Started
The purpose of the Tempo Trainer is to help you
find the optimum combination of Distance-per-
Stroke (DPS) and stroke rate. Start with the
outer parameters of each and work your way in.
1)
1 x 25 Freestyle, with the Tempo Trainer
set at 0.40 seconds. This means that every
four tenths of a second, your hand will hit
the water. For most people this will be
nothing more than a spin drill.
2)
1 x 25 Freestyle, set at 0.80 seconds. You
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)
Continue the pattern of adding and
subtracting 2 one-hundredths of a second
per 25 repeat
9)
At some setting you will find the perfect
combination of stroke rate and DPS that
will elevate the quality of your swimming.
This setting should also be your fastest 25.
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