If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change.

**Why do it:** Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke.

**How to do it:**

**1)** Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training.

**2)** Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep.

**3)** For the first week, keep the swimmer at the standard tempo.

**4)** Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc.

**5)** Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did.

**How to do it really well (the fine points)** If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time.

Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.


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Freestyle - Building a Longer Stroke