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Tempo Trainer - Getting Started

How Do I Operate the Tempo Trainer?

Operating Instructions:

To turn unit ON, press RIGHT button
To turn unit OFF, hold down BOTH buttons at the same time
To scroll time UP, press and hold Right BUTTON
To scroll time DOWN, press and hold LEFT button
LCD times out after 5-10 seconds. Push any button to re-activate display at current pace time.

How Do I Get Started?

Distance per stroke is a real buzz term in swimming but the longest stroke in the world does not do much without the proper turnover rate to go with it. The purpose of the Tempo Trainer is to help you find that optimum combination. This is done by first establishing the outer parameters for your specific stroke rate and distance per stroke.

For the first 25 set the Tempo Trainer at 4 tenths of a second. This means that every 4 tenths of a second, or 0.40, your hand will hit the water. For most people this will be nothing more than a spin drill.

For the second 25 scroll up to set the device at seven tenths of a second. You'll be amazed at how much slower 7 tenths, or 0.70, feels compared to 4 tenths. At 7 tenths of a second you will actually have time to pull a lot more water, reach forward further, and rotate.

Now that you have established both ends of the continuum, maximum rate at one end and maximum distance per stroke at the other, you will want to find that ideal spot where you can get the most from both rate and stroke. Thus, on the next 25 you will want to scroll to 4 tenths and 2 one hundredths of a second, or 0.42. The 25 following you will want to set the trainer at six tenths and 5 one hundredths of a second, or 0.65. You will want to continue these trials and at some point you will find that perfect combination to elevate the quality of your swimming. Remember that you want this stroke to be realistic such that you are not over-kicking (conceivably, you could take one stroke per lap if you kicked really hard). When you find that setting, you've determined your MDPS (maximum distance per stroke). Ultimately your stopwatch will confirm your estimate.

Distance per Cycle x Cycle Rate = Pace Time

Discipline	Distance per Cycle	Cycle Rate
Swim	Distance per Stroke	Time per Stroke
Bike	Distance per Cycle (RPM)	Time per Cycle (RPM)
Run	Distance per Stride	Time per Stride

Operational Functions

Mode 1:

For monitoring and setting pace for single stroke and stroke cycles
Single audible beep denotes interval
Scrolls in hundredths of a second from 0.20 to 9.99
Colon on the LCD display (:) does not flash

Mode 2:

For monitoring and setting pace for laps, distance, or intervals
Triple audible beeps denotes interval
Scrolls in seconds from 10 seconds to 9:59 minutes.
Colon on the LCD display (:) does flash
To reach Mode 2, continue to hold right (UP) button after reaching 9.99 seconds

Training Suggestions

The drills suggested below can be done for all four competitive strokes. The suggested Tempo Trainer rates in the sets below are based on freestyle training. Shorter or longer Tempo Trainer rates will vary depending on stroke and ability.

Increase distance per stroke (DPS)

For freestyle, the beep should sound each time your hand enters the water, or each time you roll your hips. Scroll the display time up or down depending on your ability. Focus on making your stroke as long as possible. Increasing your distance per stroke is highly desirable for swimming efficiently. Maintaining the distance per stroke, while increasing stroke rate (even in hundredths of a second) will result in faster swimming.
- DPS at set time interval drill: Establish the Tempo Trainer rate and force the swimmer to lengthen stroke
  5 x (4 x 50's) - moderate interval
  First set: Begin at 1.00 seconds per stroke.
  Second set: Increase time to 1.10 seconds per stroke
  Third set: Increase time to 1.20 seconds per stroke
  Fourth set: Increase time to 1.30 seconds per stroke
  Fifth set: Allow swimmers to select Tempo Trainer rate which feels the best.
  Use the Tempo Trainer at a selected rate and concentrate on increasing the DPS to improve times.
- Set rate/improving times DPS drill:
  Monitor the pace clock to confirm your times and maintain the selected rate.

Increase Stroke Rate for Distance Swimming

Use the Tempo Trainer at a selected rate to establish pace for distance swimming.
- Basic pacing drill:

Building Hypoxic Capacity

Use the Tempo Trainer in 3 up 3 down (or 2 up 2 down) butterfly and backstroke hypoxic drills. This drill suggestion is a consistent hypoxic training drill designed to train the body to maximize oxygen efficiency.
- Set ideal Tempo Trainer rate for desired stroke
  8x100 moderate interval
  Butterfly: 3 strokes above surface with breath / 3 Tempo Trainer beeps of underwater dolphin kick below surface with breakout stroke on fourth beep.
  Breaststroke: 3 strokes or pulls above surface with breath / 3 strokes or pulls below surface without breathe maintaining same rhythm.

Pro Sets

Peter Reid, 3x IRONMAN World Champion, Sample Workout:
1000 Warm Up
5 x 400 yds. (with 30-45 seconds rest in between)

Important: It is necessary to recognize that several key variables will influence performance and velocity including walls, flip turns, speed, streamline distance, and breakouts.

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