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Tempo Trainer
Instructions & Training Tips
Support information, workout suggestions,
and drills can be found at FINISinc.com
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Understanding your Tempo Trainer
What is it?
The Tempo Trainer is an electronic training
device that transmits and audible beep to help
you develop a consistent pace and tempo.
Wearing the Tempo Trainer
The Tempo Trainer can be worn underneath a
swim cap or goggle strap, or can be attached to
a bicycle helmet, baseball cap or active wear for
cross training. The clip attachment is only to be
used when clipping the Tempo Trainer to hats
or clothing. Do not use the clip attachment
while swimming.
Operation
To turn the unit ON, press and hold the
RIGHT button for 1 second
To turn the unit OFF, hold down both LEFT
and RIGHT buttons at the same time
To scroll the time UP, press the RIGHT
button. Hold the RIGHT button down to
make the time scroll faster.
To scroll the time DOWN, press the LEFT
button. Hold the LEFT button down to
make the time scroll faster.
The LCD display will time out after 5-10
seconds to conserve battery life, but the
beeps will continue. Push any button to
reactivate the display.
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Using the Two Modes
Mode 1
Primarily for monitoring and setting your stroke
rate or tempo
Ranges from 0.20 seconds to 9.99 seconds
Gives a SINGLE audible beep
The colon [ ] in the middle does not flash
Mode 2
Primarily for monitoring and setting pace times
for laps, distance or intervals
Time ranges from 0:10 to 9:59
(10 seconds to 9 minutes, 59 seconds)
Gives a TRIPLE audible beep
The colon [ ] in the middle flashes
Switch between Modes
Mode 1 and Mode 2 are on opposite ends of the
time spectrum. So if you are in Mode 1, scroll
the time UP beyond 9.99 seconds to get into
Mode 2. Similarly if you are in Mode 2, scroll the
time DOWN beyond 0:10 to return to Mode 1.
Tip: Look at the colon [ ] in the middle of the
display to determine which mode you are in.
:
:
:
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Training Suggestions
Getting Started
The purpose of the Tempo Trainer is to help you
find the optimum combination of Distance-perStroke (DPS) and stroke rate. Start with the
outer parameters of each and work your way in.
1) 1 x 25 Freestyle, with the Tempo Trainer
set at 0.40 seconds. This means that every
four tenths of a second, your hand will hit
the water. For most people this will be
nothing more than a spin drill.
2) 1 x 25 Freestyle, set at 0.80 seconds. You
will be amazed at how much slower and
longer eight tenths of a second will feel.
Reach and rotate with good DPS.
3) Now that you have established both ends
of the spectrum, you will want to find that
ideal setting where you are most efficient
4) 1 x 25 Freestyle, set at 0.42 seconds
5) 1 x 25 Freestyle, set at 0.78 seconds
6) 1 x 25 Freestyle, set at 0.44 seconds
7) 1 x 25 Freestyle, set at 0.76 seconds
8) Continue the pattern of adding and
subtracting 2 one-hundredths of a second
per 25 repeat
9) At some setting you will find the perfect
combination of stroke rate and DPS that
will elevate the quality of your swimming.
This setting should also be your fastest 25.
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Stroke Rate Swim Set Example
5 rounds of (4 x 50’s) on a moderate interval
1) Round 1: Set the Tempo Trainer in Mode 1
at your ideal stroke rate. Swim the 4 x 50’s
at 80% percent effort. Note your average
time per 50.
2) Round 2: Keep the same Tempo Trainer
setting and increase the effort level to
85%. Improve your average time from
Round 1.
3) Round 3: Same setting, and increase the
effort level to 90%. Improve your average
time from Round 2.
4) Round 4: Same setting, and increase the
effort level to 95%. Improve your average
time from Round 3.
5) Round 5: Same setting, and increase the
effort level to 100%. Improve your average
time from Round 4.
Tip: Because your stroke rate is constant, the
only ways to improve your time each round are
to increase DPS, to kick harder, or to have
better push-offs and turns.
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Setting the Tempo Trainer for Pacing
Take advantage of Mode 2 and set the Tempo
Trainer for longer goal pacing.
If you have a goal pace time of 1 minute per 100,
then you can set the Tempo Trainer to triplebeep every minute. Or, breaking it down further,
you can set the device to triple-beep every 15
seconds so that you can hear if you are ahead or
behind your goal pace at every 25 distance.
Pacing Swim Set Example
6 x 100’s on a short-rest interval
1) Set the Tempo Trainer in Mode 2 at your
ideal pacing setting per 25. So if your goal
pace is 1:08 per 100 distance, set the
Tempo Trainer at 0:17. The device will
triple-beep every 17 seconds, which
corresponds with your 25 split times.
2) Before starting each 100, listen for the
Tempo Trainer to give the triple-beep. As
soon as you hear the next triple-beep,
send off and start the swim.
3) Descend your time on each of the 100’s.
Getting faster from 1-6.
Tip: At every 25, listen to hear if you are ahead
or behind your goal pace.
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Stroke Rate Charts
These charts are helpful in providing swimmers
and coaches instant guidelines for stroke rates
of every event. For additional information visit
FINISinc.com or pick up a copy of “Swimming
Fast” by Ernie Maglischo.
“One job of the coach is to help athletes find
the optimum combination of stroke rate and
stroke length that will allow them to swim at
some desired speed with the least energy
expenditure. Nevertheless, the range of
difference is small enough to allow us to make
generalizations concerning the best rates for
each event.”
- Ernie Maglischo & Spot
Author of “Swimming Fast”
Chart 1 - (page 8)
The range of stroke rates for elite male and
female swimmers in each competitive event.
(Olympic Games, Atlanta’96 and World
Championships, Perth ‘98)
Chart 2 - (pages 9-11)
Standard stroke rate conversion table. Gives
Tempo Trainer (TT) setting in Seconds/Cycle or
Seconds/Stroke. A “cycle” is one complete
revolution of both the left and right arm.
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CHART 1
Stroke
Rates
Cycles / Min
TT Setting
Seconds /
Stroke
Women
50 Free 60 - 65 .46 - .50
100 Free 53 - 56 .54 - .57
200 Free 48 - 54 .56 - .63
400/500 Free 42 - 55 .55 - .71
800/1000 Free 44 - 54 .56 - .68
100 Back 50 - 56 .54 - .60
200 Back 40 - 42 .71 - .75
100 Breast 47 - 53 1.13 - 1.28
200 Breast 34 - 45 1.33 - 1.76
100 Fly 52 - 56 1.07 - 1.15
200 Fly 45 - 54 1.11 - 1.33
Men
50 Free 56 - 67 .45 - .54
100 Free 50 - 56 .60 - .54
200 Free 43 - 51 .59 - .70
400/500 Free 38 - 46 .65 - .79
1500/1650 Free 39 - 43 .70 - .77
100 Back 48 - 53 .63 - .57
200 Back 42 - 44 .68 - .71
100 Breast 52 - 55 1.08 - 1.15
200 Breast 38 - 42 1.43 - 1.58
100 Fly 52 - 56 1.07 - 1.15
200 Fly 45 – 54 1.11 – 1.33
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CHART 2 - CONVERSION TABLE
Stroke Rate
Cycles / Minute
TT Setting
Seconds /
Cycle
TT Setting
Seconds /
Stroke
20 3.00 1.50
21 2.86 1.43
22 2.73 1.36
23 2.61 1.30
24 2.50 1.25
25 2.40 1.20
26 2.31 1.15
27 2.22 1.11
28 2.14 1.07
29 2.07 1.03
30 2.00 1.00
31 1.94 0.97
32 1.88 0.94
33 1.82 0.91
34 1.76 0.88
35 1.71 0.86
36 1.67 0.83
37 1.62 0.81
38 1.58 0.79
39 1.54 0.77
40 1.50 0.75
41 1.46 0.73
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CHART 2 - CONVERSION TABLE
Stroke Rate
Cycles / Minute
TT Setting
Seconds /
Cycle
TT Setting
Seconds /
Stroke
42 1.43 0.71
43 1.40 0.70
44 1.36 0.68
45 1.33 0.67
46 1.30 0.65
47 1.28 0.64
48 1.25 0.63
49 1.22 0.61
50 1.20 0.60
51 1.18 0.59
52 1.15 0.58
53 1.13 0.57
54 1.11 0.56
55 1.09 0.55
56 1.07 0.54
57 1.05 0.53
58 1.03 0.52
59 1.02 0.51
60 1.00 0.50
61 0.98 0.49
62 0.97 0.48
63 0.95 0.48
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CHART 2 - CONVERSION TABLE
Stroke Rate
Cycles / Minute
TT Setting
Seconds /
Cycle
TT Setting
Seconds /
Stroke
64 0.94 0.47
65 0.92 0.46
66 0.91 0.45
67 0.90 0.45
68 0.88 0.44
69 0.87 0.43
70 0.86 0.43
71 0.85 0.42
72 0.83 0.42
73 0.82 0.41
74 0.81 0.41
75 0.80 0.40
76 0.79 0.39
77 0.78 0.39
78 0.77 0.38
79 0.76 0.38
80 0.75 0.38
81 0.74 0.37
82 0.73 0.37
83 0.72 0.36
84 0.71 0.36
85 0.70 0.35
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Support
Web: http://support.finisinc.com
Toll Free: 888-333-4647
Care
Rinse the Tempo Trainer in fresh water
after use. Wipe the front and back dry and
store indoors in a dry environment.
CAUTION
Keep the Tempo Trainer out of reach of
children. Certain parts may create choking
hazards.
All users of this product assume risk
resulting from its use. Whether proximate
or remote, there may be a risk of injury.
Neither manufacturer nor seller of this
product assumes any liability.
If new to an exercise program, consult a
physician for precautions before using.
©2011 FINIS, inc. All rights reserved
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