What could be better than a FINIS Tempo Trainer for developing rhythm and flow? TWO Tempo Trainers.
Here’s a 1600 yards/meters set that works best if you have TWO Tempo Trainers, but you can certainly swim it with one Tempo Trainer. With one TT, you’ll need a bit more time to change the settings between segments.
MAIN SET: 1600
Four rounds of the following:
4 X 50 (25 free + 25 backstroke) on a sendoff/turnaround that gives approximately 15 seconds rest
4 X 50 (25 Karla drill + 25 any breaststroke drill, with the final 25 in each round swum as breaststroke) on a sendoff that gives 10 to 15 seconds rest
Round #1: Start with a fairly relaxed cadence on the TT. You will have one cadence for the FR/BK 50s and another cadence for the Karla/BR 50s. As an example, Barbara (62-year-old masters swimmer), started with the TT @ 1:30 for FR/BK and with the TT @ 1:80 for Karla/BR.
Round #2: Increase the cadence of the TT by :05 (e.g., Barbara went to 1:25 for FR/BK and 1:75 for Karla/BR)
Round #3: Increase the cadence of the TT by another :05 (e.g., 1:20 and 1:70)
Round #4: Increase the cadence of the TT by another :05 (e.g., 1:15 and 1:65)
Take 15-30 seconds extra rest between segments to change the settings on your Tempo Trainer(s).
Focus on FLOW and sticking to the BEEP even if you are swimming at a faster rate than normal. By Round #4, you should not be in your comfort zone in terms of stroke rate!