Tempo Trainer 3rd Mode: Two Goals, Four Ways

The term “Strokes Per Minute” is familiar amongst open water swimmers.  Advertised course distances can be misleading due to currents, chop, wind, drifting buoys, and navigational errors. As a result, stroke rate measurements have long been used in place of splits to measure pace . Since I wrote about my use of the Tempo Trainer to increase my Cruising Stroke Rate here, the new Tempo Trainer Pro has been released with a new “Third Mode” that beeps to a designated number of strokes per minute.

Here are four ways you can add a whole new dimension to what would otherwise be a rather simple freestyle set.  You can choose to work on increasing your stroke rate or to work on increasing your distance per stroke.  Both have their advantages.

To increase your stroke rate, assuming your target stroke rate is 80 SPM:

-15×100 Descend by Threes

-Holding Target Stroke Rate (80 SPM)

or

15×100 Holding Even Pace

1-5: Target Stroke Rate of -2 Strokes (78 SPM)

6-10: Target Stroke Rate (80 SPM)

11-15: Target Stroke Rate of +2 Strokes (82 SPM)

To increase your distance per stroke, assuming your cruising stroke rate is 76 SPM:

15×100 Descend by Threes

Holding Cruise Stroke Rate of -10 Strokes (66 SPM)

or

15×100 Hold an Even Pace

1-5 @ Cruise Stroke Rate (76 SPM)

6-10 @ Cruise Stroke Rate of -4 Strokes (72 SPM)

11-15 @ Cruise Stroke Rate of -8 Strokes (68 SPM)

 

- Mallory Mead
Open Water Marathon Swimmer
Indianapolis, IN
www.mallorymead.com

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