Stroke Rate Swim Set Example; Setting The Tempo Trainer Pro; Pacing Swim Set Example; Stroke Rate Charts - FINIS TEMPO TRAINER PRO Instrucciones Y Consejos Para El Entrenamiento

STROKE RATE SWIM SET EXAMPLE

5 rounds of (4 x 50's) on a moderate interval
1. Round 1: Set the Tempo Trainer Pro in Mode 1 or 3
at your ideal stroke rate. Swim the 4 x 50's at 80%
percent effort. Note your average time per 50.
2. Round 2: Keep the same Tempo Trainer Pro setting
and increase the effort level to 85%. Improve 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.
SETTING THE TEMPO TRAINER PRO FOR PACING
Take advantage of Mode 2 and set the Tempo Trainer Pro
for longer goal pacing.
If you have a goal pace time of 1 minute per 100, then you
can set the Tempo Trainer Pro to triple beep every minute.
Or, breaking it down further, you can set the device to tri-
ple beep every 15 seconds so that you can hear if you are
ahead or behind your goal pace at every 25 distance.

PACING SWIM SET EXAMPLE

6 x 100's on a short-rest interval
1. Set the Tempo Trainer Pro 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 Pro at 0:17.
The device will triple beep every 17 seconds, which
corresponds with your 25 split times.
2. Before starting each 100, press button [A] to synch
the Tempo Trainer Pro to your send-off. You will
1 2 | TEMPO T RA I N E R PR O
hear a triple beep and you should immediately start
your swim.
3. Descend your time on each of the 100's. Getting
faster from 1-6.
» TIP: At every 25, listen to hear if you are ahead or
behind your goal pace.

STROKE RATE CHARTS

These charts are helpful in providing swimmers and
coaches instant guidelines for stroke rates of every event.
For additional information visit FINISinc.com or pick up a
copy of "Swimming Fast" by Ernie Maglischo.
"One job of the coach is to help athletes find the optimum
combination of stroke rate and stroke length that will allow
them to swim at some desired 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 14)
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 15–17)
Conversion chart between Mode 3 (stroke rate) and Mode
1 (timed beep). A "cycle" is one complete revolution of
both the left and right arm.
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