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The Tempo Pyramid can be used for many different purposes. Primarily, it is used to test your balance, stability and streamline, and measure and evaluate it by stroke counting.
DISTANCE
650 meters with possibility for 300 meters more.
MAIN SET
You will use a Tempo Trainer for this set.
Pick comfortable Tempo “T” (right in the middle of your comfortable Tempo Range). Round 1 you will gradually work into slower Tempos. In Round 2 you will increase Tempo back to the starting Tempo. In Round 3 you will increase Tempo beyond starting Tempo.
Count strokes on each length. Record your strokes on designated lengths, so you can remember them.
Round 1
Your goal is to reduce SPL from first to last repeat. Extremely slow Tempos will challenge your ability to hold a long, balanced, stable body line as the intervals of time between strokes get longer.
- 2x 25m, Tempo T (record stroke count)
- 2x 25m, Tempo T+0.10
- 2x 25m, Tempo T+0.20
- 2x 25m, Tempo T+0.30
- 2x 25m, Tempo T+0.40 (record stroke count)
Round 2
Your goal is to increase SPL as little as possible. As Tempo gradually increases you will be challenged to hold focus on those features of your active streamline (the way you switch between Skate Left and Skate Right) which enable you to slide through the water easily and quickly.
- 2x 25m, Tempo T+0.35
- 2x 25m, Tempo T+0.30
- 2x 25m, Tempo T+0.25
- 2x 25m, Tempo T+0.20
- 2x 25m, Tempo T+0.15
- 2x 25m, Tempo T+0.10
- 2x 25m, Tempo T+0.05
- 2x 25m, Tempo T (record stroke count)
If you have achieved a lower SPL on the last repeat of Round 2 than you had in the first repeat of Round 1, you may proceed to Round 3. If not, you may work on balance, stability, and streamline skills more until you are able to lower final SPL.
Round 3
Your goal is to see how much faster in Tempo you can go before you reach your original starting SPL from Round 1. When you reach that original SPL, you may stop. The secret to keeping a lower SPL at higher Tempo is to focus and relax, not work harder.
- 2x 25m, Tempo T-0.05
- 2x 25m, Tempo T-0.10
- 2x 25m, Tempo T-0.15
- 2x 25m, Tempo T-0.20
- 2x 25m, Tempo T-0.25
- 2x 25m, Tempo T-0.30
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