Tempo Trainer during swimming - best practices?

benvanmarcke

 I started a masters swim class this week and we were quickly introduced to the Finis Tempo Trainer, basically a metronome to time your strokes. As part of the training we have set it to different speeds and my first impression is going to different speeds dramatically impacts my stroke / glide and perceived effort. 

Anyone here that uses a tempo trainer and if so, how do you use it? I was thinking about doing some time trials at different speeds and map my swim golf, time splits, and heart rate as function of stroke speed to help find that 'ideal' stroke.

 

 

Satish Punna

I am interested in this too.  I have a tempo trainer from finis as well as a wetronome from swim smooth, and when I have tried them in the past they just seem to screw me up.  There is a lot of discussion on how to use a tempo trainer on the total immersion website, but for me, at my level (around 1:40//100m) , it seems the best practice is to leave them in my swim bag!!

Jason Baldomir

I have used the tempo trainer for a couple seasons now. Ben, you're on the right track.. It takes a little experimentation to find that sweet spot where your stroke mechanics and arm turnover are in alignment for your current fitness level. Good swimming is about going as hard as you can, for as long as you can, WITH THE BEST FORM THAT YOU CAN. This is huge when you start using a tempo trainer. Yes, you can set it super high and increase your turn-over, but at what cost if your form goes to sh!t. You can test this while using a pace clock and playing around with different tempo trainer paces and your corresponding splits as a result. There is definitely a saturation point where the increased pace will actually increase your time to complete a split. Key is to find that point and then back down from it until you hit your best pace with regards to splits and form.

So, best practice:

1. Determine your T-pace or pace at which you feel you could sustain for say a sprint try keeping the above mantra in mind. Write down that pace and then do a couple of test TTs and determine which setting on your Tempo trainer allows you to achieve that pace.

2. Then adjust that Tempo trainer pace for a setting a little ahead of said pace (HARDER) (still maintaining good form always, but a little more "on the button" than your T-pace)

3. Then do the same for an all day pace or more comfortable pace below that T-pace (EASIER).

It takes a little monkeying with the Tempo trainer and paces, but shouldn't take more than a session to dial those things in if you are swimming regularly. The key then is as you gain fitness and technique to slowly move these 3 paces all accordingly. If you are diligent in using the Tempo trainer you'll see that you'll get to a point where your upper pace feels comfortable. this will be your indicator that it is time to move your tempo trainer paces up till it's a little tougher to hold with good form. Then it's wash, rinse and repeat as you train and gain fitness.

On a personal note. I will use my tempo trainer to determine that I am doing the work of my interval sets as it keeps you extremely honest once you determine where your paces are as mentioned previously. There is no gliding or resting once you start maintaining that pace. would also suggest that you set the pace to beep once for one arm entry into the water as setting it for each arm entry will drive you a little batty over time, esp on longer swims. Also, don't mess with the clip on the trainer, it works best if just put along side your temple under your swim cap.

Best of Luck, It's a fun toy

Brenda Ross

Great guidance Ben. Step by step, progressive. Nice.