If you have a chance to swim in the Endless Pool Elite, or better yet, have one for yourself, here's a quick drill dealing with tempo variations for breaststroke.

In a regular pool, DPS, or distance per stroke is sought after by counting strokes.  When the swimmers get really good, they can reduce stroke while maintaining their speed.  In developing swimmers, this isn't so easy.

The goal of this drill is to stress the athlete to maintain a constant speed while reducing the cadence, or taking longer strokes.

Our swimmer set a pace at 1:20 per stroke for 10 strokes.  The water speed was monitored at a set rate of (52-53).

The speed of the water never changes.  

Next, the swimmer will increase the rate to 1:25 for 10 strokes.  Then 1:30 for 10, then 1:35 for 10, then 1:40 for 10... or until it's just too long of a stroke for the swimmer to maintain that water speed.

Finally, take the rate back down to the original cadence, and have the swimmer try again.

It should see MUCH easier.

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Endless Pool Tempo Variations