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Step 4 is a series of steps, with the rate increasing. We’ll be using a Tempo Trainer for this.

First, start the Tempo Trainer at a slow rate. Something slower than the athlete wants to do.

Have the athlete match the forward and backward sweep of the arms and legs according to the rhythm. They can say to themselves on each beep - FORWARD BACKWARD FORWARD BACKWARD.

We want to start the process by making sure they know it’s NOT just a forward kick, it’s both sides of the kick.

We will now gradually increase the rate by decreasing the time between kicks on the Tempo Trainer. We’ve moved to .65, with the swimmer continuing to repeat FORWARD BACKWARD on each beep.

Increasing the rate by decreasing the time between beeps by 15/100s of a second to .50, the focus is STILL the FORWARD BACKWARD movement by the athlete and trying to get the MAXIMUM amplitude within the allowable rate.

It’s starting to get serious now. Increasing the rate to .35, the athlete may have to change the mantra to FRONT BACK to keep up. Again, try to get as much amplitude or forward and backward movement within the rate.

Our final rate is .20, as fast as the Tempo Trainer goes. Finding the breaking point, or rate where we don’t grab as much water, helps us to determine the best rate for the athlete. Don’t be afraid to push this to the limits. You could be surprised at what’s possible.


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Step 4 - Repeat Step 3 with rate