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Tempo Trainer Breaststroke Set #2

Posted by Barbara Hummel on Oct 06, 2006 08:33AM (6,415 views)

Stroke count, stroke length, and glide are important in swimming, but the overriding KING of efficient swimming is rhythm. One of the best tools for developing a sense of rhythm is the Tempo Trainer by Finis. Here's a fun, challenging breaststroke kick set that uses the Tempo Trainer to help you develop a smoother, more efficient rhythm.

For an introduction to the Tempo Trainer, follow this link to an article entitled 'It's All About Rhythm.

If you're using a Tempo Trainer for the first time, or if you've used it only for freestyle, it's a good idea to do a few easy lengths of breaststroke kick with the TT to get a sense of your cadence. You might start with an initial TT setting of 1:75 or 1:80 or 1:85. This means that the TT will beep every 1.75 (or 1.8 or 1.85) seconds. Remember: this should be EASY kicking, not all out. Start by kicking 25s, and adjust the TT up or down until you find a pace that feels comfortable.

DESCRIBE THE IMAGE Here's the set:
5 X 100 on a sendoff that gives you approximately 30 seconds rest.
The first four 100s are breaststroke kick with a standard kickboard. The final 100 is breaststroke. Start with the Tempo Trainer (TT) set at an easy cadence, then increase the cadence by :05 second after each 100. Your goal is to stay with the BEEP-no matter what-and to descend your time on each 100.

Here's an example of what your TT settings and times might look like:
1st 100: TT @ 1:80 (kick time: 1:55)
2nd 100: TT @ 1:75 (kick time: 1:52)
3rd 100: TT @ 1:70 (kick time: 1:47)
4th 100: TT @ 1:65 (kick time: 1:43)
5th 100: TT @ 1:60 (swim time: 1:30)

After each 100, you don't have much time to change the TT setting and still make your sendoff, so get to the TT right away. Don't mess around!

One interesting thing to try with the kick is to have the BEEP of the Tempo Trainer fall at a different part of the kick on each length. On one length it might fall just as the feet are slamming together. On another length it might fall as the feet begin to separate. This keeps the set interesting, and gives kind of a syncopated feel to the kick.

Once you get to the final 100, your legs will be geared up for some fast kicking, and the swim should feel very quick and very powerful - and very kick driven. Just stick with the BEEP and let your arms fit into the rhythm and flow of the kick.

Responses

Tomás	Responded Oct 07, 2006 10:18PM Barbara, do you think it is a good idea to time the TT in such a way that one matches the beep with the kicking rythm instead of the stroking rythm? Tomas
Barbara Hummel	Responded Oct 08, 2006 08:54PM All I can say is it seems to work for me. I get most of my power from the kick in breast, so I do a lot of training to strengthen the kick and work on the timing of the kick. In shorter races I use the kick to set my rhythm.
Tomás	Responded Oct 09, 2006 12:12AM I am going to try it on my freestyle. I think the TT should work pretty good as a training device for the kick. Tomas.
Barbara Hummel	Responded Oct 09, 2006 06:29AM Hi Tomas This set works for breaststroke because you take one kick per stroke. I'm not sure how well it would work for freestyle, where most people take 2+ kicks per stroke. But...you can always try it and experiment. You might find that it's easier to time the BEEPS to your armstroke rather than the kick.
Tyler	Responded Oct 09, 2006 08:54PM Tomas - This might help. http://www.finisinc.com/pdfs/TempoTrainer_RC.pdf
Tomás	Responded Oct 09, 2006 09:37PM Tyler, thank you very much. Tomas
camy	Responded Sep 03, 2009 08:16AM The finis link is no longer available. I'm looking for a file with TT settings examples in each swim (25m, TT settings, stroke rate, pushoff, average awaited time) : does it exist ? By the way, how to use a TT in fly ? I tried but I couldn't hear the bips...
GW	Responded Sep 03, 2009 01:16PM Camy, this may seem a silly question but did you have it switched on? The unit screen goes blank after a few seconds of having the time displayed. Some people think it has switched off and press both buttons again. This actually does switch it off. My swimmers set the pacer to their required target time eg 37 seconds per 50. They go when the unit bleeps. Then, depending on the set (eg 200m repeats) they will try to hit the 200m wall as the bleep goes for the 5th time (1 = start bleep). I will probably give them 1 bleeps rest so they go again when it bleeps for the 6th time etc. If it was a 'speed set' where they are really looking for fast pace they would do the same procedure but over 25 or 50m per repeat and wait, turning round after 5 bleeps rest. Each swimmer is different and you need to know what your aims are. Using it for turn round times is the easiest way of using it. To use it for stroke rate you need to get somebody to use a watch on you to ascertain your current distance per stroke and stroke cycles per minute for your current times that you swim. Then you can either: 1) aim to keep the same stroke rate but increase distance per stroke, ie get down the pool in less strokes or 2) Keep the same distance per stroke but increase your turnover in order to go faster. Experiment and see which works for you. Hope that is clear
Barbara Hummel	Responded Sep 03, 2009 02:47PM Hi, Camy I agree with GW that you have to find your own "range" of TT settings that work for you. Finis supplies a chart with the TT, but it gives stroke rates for elite swimmers at race pace. Best is to find your own rates. I agree it's hard to hear the TT during butterfly. Try putting it under your cap, right on your ear. Also try for a "soft" hand entry.

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Tempo Trainer Breaststroke Set #2

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