Last Updated on November 26, 2022 by admin
Improving your stroke rate and tempo
In this article, we’ll provide advice, hacks and tips on how to improve your stroke rate and tempo by using the Finis Tempo Trainer Pro.
What is the Finnis Tempo Trainer Pro?
The Finis Tempo Trainer Pro is a programmable electronic training device.
- It is used by the world’s top swimmers and triathletes to help them develop their stroke rate and tempo.
- It works by transmitting an audible beep at a pre-set time.
- The swimmer is required to perform a stroke each time the device bleeps.
- If the swimmer performs their swim at the desired stroke rate, while maintaining their stroke technique, then they should reach their planned target time.
- The Finis Tempo Trainer Pro can be easily time adjusted to assist the correct pacing or stroke rate of a set.
How to use a Finis Tempo Trainer Pro
Before using the Finis Tempo Trainer Pro
Before a Finis Tempo Trainer can be used effectively the swimmer needs to establish a consistent stroke count and training time.
Establishing a stroke count
How to establish a consistent stroke count.
- Swimming one length/lap of the pool at a steady pace, with an emphasis on great technique.
- The swimmer should count the number of strokes (each time their hand or hands enters the water) they take to complete a length/lap.
- Once the swimmer has established a stroke count, they should aim to reduce their stroke count by at least one stroke per length/lap.
- Swimmers should attempt to reduce their stroke count by stronger kicking; stronger arm pulling, better underwater kicking from the start, a better technical stroke or a combination of all of these.
- Once a regular stroke count has been established. The next stage is to ‘hold’ (maintain) a regular stroke count over a longer distance.
Establishing a training time
How to establish a consistent training time.
- Swimming one length/lap of the pool at a steady pace, with an emphasis on great technique.
- Swimmers should record the time they take to complete a length/lap.
- Once the swimmer has established a training time, they should attempt to ‘hold’ (maintain) a regular training time over a longer distance.
Setting the Finnis Tempo Trainer Pro
Once the swimmer has established a consistent stroke count and training time, they are ready to use the Finis Tempo Trainer Pro.
Operational modes
The Finis Tempo Trainer Pro has three main operational modes.
Mode1: Setting stroke rate and tempo
Mode 1 is for setting and monitoring the swimmer’s stroke rate or tempo, by setting the device to bleep at the required intervals. In this mode, the tempo can be adjusted by hundredths of a second if required.
Mode2: Lap/length times and splits
Mode 2 is for setting and monitoring pace times for laps, distances or intervals.
Mode2: Strokes per minute
Mode 3 is for setting and monitoring the number of strokes per minute.
Amazon affiliate links
Our articles and posts may contain Amazon affiliate links, to products we use and recommend. If you buy something through one of these links, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
How it’s worn
The Finis Tempo Trainer Pro is a small disc-shaped device worn underneath a swim cap/hat. It can also be attached to a goggle strap, using its clip attachment. It’s also floatable so that it can be easily retrieved if it becomes unattached.
We recommended and I personally use the FINIS Tempo Trainer Pro. I have found this device especially useful over the years, for pacing swimmers over all distances, especially middle and longer distances from 400m to 1500m”.
- Personal pace coach with 3 different modes.
- The waterproof device transmits an audible tempo beep to eliminate lulls in workouts and races.
- The tempo is adjustable by 1/100th of a second, giving you the ability to identify and maintain your ideal pace.
- The dryland clip allows it to be used for multiple sports, in and out of the water (swim, bike, golf, run & more).
- Replaceable batteries extend their life.
Finis Tempo Trainer Pro Training Sets
Listed below are some of our favourite sets for developing a swimmer’s stroke rate and tempo, while using the Finis Tempo Trainer Pro.
Pyramid swim
Introduction: This is a great introductory drill for developing a swimmer’s stroke rate and tempo,
How to perform this training set: This drill should be conducted over repeat sets of 100m ‘pyramid’ steps i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).
‘T’ 10’s
Introduction: Performed at regular intervals throughout the season timed swims are a great way of monitoring the aerobic fitness of your swimmers.
How to perform this training set: ‘T’ 10s are a timed swim over ten minutes. The objective is to record the number of lengths each swimmer completes during this swim.
- Once mastered this set can be adjusted to fifteen minutes (‘T’ 15’s) or twenty minutes (‘T’ 20’s)
500m challenge
Introduction: Some coaches prefer to test their swimmer’s aerobic fitness over a given distance. Performed at regular intervals throughout the season the 500m challenge is a great way of monitoring the aerobic fitness of your swimmers.
How to perform this training set: Swimmers are timed to track how long it takes them to complete a 500m freestyle swim.
- This 500m challenge should take most swimmers between 7 to 10 minutes.
- This test set can be adapted to a 1000m or 2000m challenge if required. This is great for longer-distance swimmers.
Takeaway
The Finis Tempo Trainer Pro is a programmable electronic training device. It is used by the world’s top swimmers and triathletes to help develop their stroke rate and tempo.
- It works by transmitting an audible beep at a pre-set time. The swimmer is required to perform a stroke each time the Finis Tempo Trainer Pro bleeps.
- If the swimmer performs the swim at the desired stroke rate, while maintaining their stroke technique, then they should reach their planned target time.
- The Finnis Tempo Trainer Pro can be easily time adjusted to assist the correct pacing or stroke rate of a set.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and on stroke count and stroke rate drills. You can view it by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
Related article on swimming race tactics development
We have produced a related article on swimming race tactics development. You can view it by clicking this link: swimming race tactics development.
Recommended swimming equipment
We have provided a recommended swimming equipment page, containing the swimming equipment that we and our swimmers use and recommend. You can access this page by clicking on the following link: recommended swimming equipment
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- For information regarding our portfolio please follow our link: Swimming publications
Swimming resource library
We have produced a swimming resource library.
- This contains links to our ever-expanding portfolio of blog posts.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
To access our library simply click on the attached page link: Swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange
Amazon affiliate links
EatSleepSwimCoach is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com