The key to long-term improvement as a swimmer is increasing distance per cycle while maintaining the same tempo and breakout distance.  This combination of skills ensures that improvements come from better swimming technique rather than just relying on a strong push-off, a bigger kick, or a faster stroke rate.   This week, we look at one part of the equation:  tempo. Tempo is measured as a swimmer’s time to complete one full stroke cycle (defined by two “hand hits” in freestyle and backstroke).  Come join the discussion – and bring your FINIS Tempo Trainer!

**Monday**

**Breast Drill:  Tempo Trainer Kick on Your Back**

One of the easiest ways to get comfortable with a FINIS Tempo Trainer (TT) is to wear it while doing breaststroke kick on your back.  You’ll quickly understand what happens when you play with the rate of your kick.

https://www.goswim.tv/lessons/1062-breaststroke-tempo-trainer-kick-on-your-back

**Tuesday**

**Free Drill: Freestyle – Building a Longer Stroke**

Watch Glenn introduce a young swimmer to the idea of stroke rate by using a FINIS Tempo Trainer.

https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke

**Wednesday**

**Free Drill: Freestyle/Backstroke – Tempo Trainer Kick**

We love this kick set, performed with the Tempo Trainer at a crazy-fast rate, to help swimmers focus on the tempo of their flutter kick.

https://www.goswim.tv/lessons/1903-freestyle-backstroke-tempo-trainer-kick

**Thursday**

**Breast Drill: Endless Pool Tempo Variations**

To fully understand TEMPO and its effect on overall speed, swimmers need to learn how to maintain their speed while reducing rate, i.e., taking longer strokes.

https://www.goswim.tv/lessons/1458-endless-pool-tempo-variations

**Friday**

**Glenn EP: Freestyle Rate**

What can you learn with 40 arm strokes and a FINIS Tempo Trainer?  In the words of Glenn Mills: “It’s hard to go fast at a slower rate.”

https://www.goswim.tv/lessons/2840-freestyle-rate

**Saturday**

**Breast Drill: Brendan McHugh – McHugh Rate**

Secret to speed in breaststroke:  Learn to find your breaststroke LINE on every single stroke…then train your body to find your LINE more quickly.

https://www.goswim.tv/lessons/2047-breaststroke-mchugh-rate

**Sunday**

**Sarah Katsoulis: 50 Breaststroke**

Here’s Aussie Olympian Sarah Katsoulis swimming an easy 50 breast in 38.2 with 6 strokes per length.  Notice how she reaches full extension (finds her LINE) on every stroke.  Then check out how video #4 in her video series, where she still finds her LINE when swimming 34.4 with 6 strokes per length.  This control of rate and technique is true mastery.

https://www.goswim.tv/lessons/1823-sarah-katsoulis-50-breaststroke-1


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Feb 25, 2025 - Tempo: The 1st Pillar of Teaching Better Swimming