Revitalize Your Swim with the Tempo Trainer Pro: Dive into Drills and Sets from Top Coaches!
You likely know our Tempo Trainer Pro, the compact yellow device that emits an audible beep, aiding swimmers in identifying and maintaining an optimal pace.
Throughout the years, we've learned various ways coaches and swimmers utilize our product. Below are a few training suggestions from two leading coaches, Noah Yanchulis, Assistant Coach at the University of California, Berkeley, and Rachel Stratton-Mills, Director of Swimming & Diving at Northwestern University.
Drills from UC Berkeley Assistant Coach, Noah Yanchulis
Dolphin Kicks: Tempo trainer set to kick tempo on Mode 1 (Ideal to be between .40 and .50) where the goal is to match up your UP kick with the beep to emphasize the importance of the up kick. Use the Tempo Trainer Pro to teach BOTH sides of the kick.
Tempo & Distance Per Stroke: We set the Tempo Trainer to the desired race tempo and then hit 5-8 strokes at that tempo while also trying to maximize the distance they traveled through that cycle count. This focuses on increasing the distance for each stroke cycle within the same tempo.
Power Tower: We use tempo trainers on towers mixed with equipment (fins/paddles/etc) for our power days. Being able to race at race tempo under a heavy load is essential. We often have them come off the towers and hold their prescribed tempo for a full 25.
Rachel Stratton-Mills Descending Swims with Control
- Using the GoSwim app during competitions to record stroke rate and stroke length, we now can use the Tempo Trainer to maximize stroke length in training.
- Once we know what the swimmer's rate is, and their time, we swim descending sets with the Tempo Trainer Pro set to their racing rate.
- Using the GoSwim app, we can now confirm that the stroke length is increasing at the same rate giving us a higher “swim velocity”, which is our goal.
- While the athletes can descend the times by lengthening their underwaters, the goal of this exercise is to maintain the same underwater distance and stroke rate and maximize the stroke length within that rate to increase their speed.
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