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Stroke & Pace Mastery

A self-paced course for mastering stroke skills and pace control the Total Immersion way.

Stage 3 and Stage 4

Stage 3 – Consistent Stroke Length with Tempo

Stage 3 Objectives
OBJECTIVES
  1. Learn to maintain control over SPL while holding a steady Tempo.
  2. Choose an appropriate Tempo goal for your stroke and goal.
  3. Learn what features of the stroke to focus upon to maintain the chosen SPL x Tempo combination.

** STEP 2 has you improving your ability for holding your target SPL N and shifting by feel to N+1 and N-1. You are at STEP 3 because you can do that, and do it with ease. Now you are ready to have that ability challenged further as you start to add Tempo control to it. By keeping Tempo steady and switching SPL gears your Pace will go up in a controlled way by decreasing to SPL N-1, and go down by increasing to SPL N+1. Just as in STEP 1 you will start working on this in short repeats. **

But, if you are not using an SPL inside your Green Zone yet you have a decision to make at this point, and you could go either way: 1) Go back to STEP 1 or STEP 2 and improve your SPL further, or 2) Use the SPL you have established now, and build Tempo into it. Eventually, you will need to bring your SPL into the Green Zone in order to reach your ultimate speed potential. But you may have reasons for postponing that next level of SPL improvement and want to get on to Tempo work. Just keep in mind that your ability to sustain Pace is limited mostly by your control over SPL, not by Tempo. Patience and persistence in the process will bring you the best results, but you can learn a lot from going either way at this point.

What is an appropriate Tempo?

First, you need to have established an optimal SPL – which is what you did in Step 1. Next is to find out what Tempo you can handle right now with that SPL, and then see where you need to be to reach your Pace goal. Study References:

As you add Tempo you will be challenged to hold SPL consistent. Tempo control adds another level of complexity for the brain. When new to Tempo control, while focused on holding your stroke to the beep, if your SPL count goes (too high) out of your Green Zone, likely something fell apart in your technique. If you are using an SPL lower than your Green Zone, you may likely find it more difficult to achieve higher Tempos – there is a critical relationship between your ideal SPL and your ideal Tempo. It gets harder, if not impossible to work at either extreme. Your goal in this step is to keep your SPL in the Green Zone, while working to gradually increase the Tempo you can maintain inside that Green Zone, and work on this in short repeats. You will first work on being successful in short lengths before expecting to be successful on several uninterrupted lengths.

An Example Swimmer

Let’s look at an example on what to do at this step: Our example swimmer Mario can sustain 20 SPL (per 25 meters), for the entire 1000 meter swim. He feels he has been successful in achieving the objective of STEP 2. His Sweet Spot SPL is 18-20 SPL. Since he has reached the edge of his optimal SPL Sweet Spot at 20 SPL he wants to work on Tempo now, and see how it goes, then go back to lowering his SPL later.

Mario was keeping track of his Splits (Split = the amount of time it takes for evenly divided sections of the swim, like 100 meter time splits). His total time for the 1000 meters was 20 minutes (how convenient!). He was holding an average Pace of 120 seconds (2 minutes) for each 100 meter Split, or an average of 30 seconds for each 25 meter length. Making a few assumptions about his swim, we use the equation Pace = SPL x Tempo to calculate that he was using an average Tempo of 1.35 seconds per stroke. He wants to be able to swim 15 minutes for 1000 meters, or a Pace of 90 seconds per 100 meters, which is 22.5 seconds per 25 meters. Using our equation again we calculate that he needs to achieve a combination of 20 SPL x 0.98 Tempo to make that happen. If 1.35 second Tempo is comfortable for Mario, it is unlikely that Mario will find 0.98 Tempo comfortable or even possible right now. So Mario should probably set up preliminary Tempo goals, where he can work on learning the technique for adjusting the stroke to accommodate faster Tempo and correct imprecision in stroke timing that inevitably happens when a swimmer tries to speed things up.

Scientifically speaking, efficiency is about finding the lowest-energy-expensive way to create that Speed and Pace. Mario cannot afford to be wasteful, and therefore he must improve his precision and timing as Tempo increases. So, to give a more reasonable short-term Tempo goal, Mario may set a preliminary goal of 17:30 minutes for 1000 meters, or a Pace of 105 seconds per 100 meters, which is 26.25 seconds per 25 meters. Using our equation again we calculate that he needs to achieve a combination of 20 SPL x 1.15 Tempo to make that happen.

Stage 3 Reading

Recommended reading… In our Knowledge Base:

In our FAQs:

In our Practice Library:

Stage 3 Skills Test Swim
OBJECTIVE
  • To test your ability to hold your trained SPL x Tempo combination steady over the entire Target Distance of your test swim.
INSTRUCTIONS

Using the SPL N x Tempo combination you have been training with, you will conduct a test swim of your ability to hold this combination over your Target Distance, either by swimming that distance in intervals or by swimming that distance continuously.

** Pick which test is suitable to your level of skill right now. You may go back through this Step to deepen your skill and then take the test on a higher level.

Level 1 Test – you will use a Tempo Trainer set at your chosen Tempo.

Level 2 Test – you will use a Tempo Trainer set to your intended Pace setting (per 25 m) so that it beeps each time you are suppose to touch the wall.

Level 3 Test – you will not use a Tempo Trainer. You will pre-calculate what splits you should have at certain points in the swim and use either a watch or a pace clock at the pool to look at your split times while you swim.

** Pick 3 of your most effective Focal Points (those that allow you to set SPL and Tempo the easiest) and use them during the test swim. You will need to count strokes for yourself. At any point that you fall off of your chosen SPL for that length, you will make a correction while swimming and continue on.

** For example, Ricardo is going to do a 1000m Test Swim, continuous (no rest intervals). He will set a combination of 16 SPL x 1.25 Tempo for a 25m Pace of 23.0 seconds. He will allow for 3 beeps on his push-off and glide to begin his first stroke underwater.

On the Level 1 Test he will set the Tempo Trainer to 1.25, push-off on a beep, allow 3 beeps until his first underwater stroke, then take 16 strokes to touch the wall on the other side of the pool.

On the Level 2 Test he will set the Tempo Trainer to 23 seconds, and by memory of muscle force and timing, he will push-off and glide, start the first stroke and take 16 strokes to touch the wall, and aim to touch that wall on the next beep.

On the Level 3 Test Ricardo will not use the Tempo Trainer, but will use the watch on his wrist. He has calculated that he must complete each 100m in 92 seconds (1 min 32 seconds). So, he will start his watch as he pushes off the wall, and hit the split button just as he touches the wall on each 100m point, taking a brief moment to glance at the face of the watch to see how close he has come to his 92 second split goal. He will adjust his Tempo (granted he has been holding 16 SPL) up or down a little to correct his Pace.

REPORT

Did you succeed? How precise was your ability to hold the Tempo?

At what point did the test swim start to get difficult? What was more challenging for you, holding the SPL or in holding the Tempo?

What Focal Points helped you the most to hold SPL? What Focal Points helped you the most to hold Tempo?

What weaknesses did you notice in your technique that affected SPL x Tempo control? What weaknesses did you notice in your attention that affected SPL x Tempo control?

What practices will you do to strengthen those areas? Record your results and observations in your Discussion Zone.

Assignment 301: Measure Comfortable Tempo
OBJECTIVE
  • To discover what comfortable Tempo you are currently using while holding N, N-1, and N+1 SPL,

You need to know what Tempo you are currently using as a reference point for working towards a more suitable Tempo for your event and Target Pace.

INSTRUCTIONS

You will construct a task to measure your Tempo on each: SPL N, N-1 and N+1 You may do something like this – 3 Rounds of 6x to 8x 25m with 1 minute rest in between each round.

  • Round #1 you hold SPL N
  • Round #2 you hold SPL N-1
  • Round #3 you hold SPL N+1

Use one of the methods below to determine Tempo. For your estimation you may only use those lengths where you were successful at holding your designated SPL. ** There are two methods for estimating your current comfortable Tempo: 1) Use a Tempo Trainer and test various settings until you find the one that feels ‘normal’. 2) Time each length, count strokes, and do a little math. Method 1 – Estimate by Tempo Trainer Start the Tempo Trainer at 1.30 seconds, and swim 1 length while holding N SPL. If it feels much too fast, slow it down by +0.05. If it feels barely too fast, slow it down by +0.02 – or just the opposite, if it feels too slow. Swim another length to test it. You are looking for that Tempo that is right in the center of comfortable at your N SPL – you can produce your best stroke at this Tempo no problem, and do it a long time. As you get closer to that center point adjust the Tempo Trainer by +/- 0.01 second to locate that current comfortable Tempo. Method 2 – Estimate by Math You will need: – A watch or pace clock to measure the seconds it takes you to complete a length. – To count strokes (SPL). – To know your actual Swim Time (TS) TS = Time for swimming whole length – Time you took during the glide (without stroking) . Tempo = TS / Stroke Count Your SPL is suppose to be N. So, you will hold your stroke at N, then take the time measurement. Example: Andrey swims in a 25 meter pool. His push-off and glide to first stroke takes 3 seconds. He finished the length in 28 seconds. He held his SPL at 18. TS = 28 seconds – 3 seconds = 25 seconds. Tempo = 25 seconds / 18 strokes = 1.39 seconds per stroke

REPORT

Were you surprised by your Tempo estimates? Which felt easiest to you, N, N-1 or N+1? Why? What were your observations about how your SPL affected your Tempo? Record your results and observations in your Discussion Zone.

Assignment 302: Choose Target Tempo
OBJECTIVE

To choose what Tempo you will combine with your SPL to create the Target Pace you want to become capable. If that Tempo is a great deal faster than your current Tempo, then set a smaller Tempo improvement goal for yourself and use this to work through this step once. After that, you can work through this Step again to work into a faster Tempo.

INSTRUCTIONS

You may reference the Pace Combinations Chart For 25m Pool or Pace Combinations Chart For Open-Water to see what your current Pace combination and your Target Pace combination might be. You may write these down, go to the pool and experiment with your Tempo Trainer with these Tempos at your SPL N, and take notes on your experience.

REPORT

In your Discussion Zone record your current SPL x Tempo combination, and what combinations you may use to achieve your Target Pace, and the observations you made while experimenting in the pool.

An Example Of This Decision Process:

Our example swimmer Mario can sustain 20 SPL (per 25 meters), for the entire 1000 meter swim. He feels he has been successful in achieving the objective of STEP 2. His optimal SPL range is 18-20 SPL. Since he has reached the edge of his optimal SPL range at 20 SPL he wants to work on Tempo now, and see how it goes, then go back to lowering his SPL later. Mario was keeping track of his Splits (Split = the amount of time it takes for evenly divided sections of the swim, like 100 meter time splits). His total time for the 1000 meters was 20 minutes (how convenient!). He was holding an average Pace of 120 seconds (2 minutes) for each 100 meter Split, or an average of 30 seconds for each 25 meter length. Making a few assumptions about his swim, we use the equation Pace = SPL x Tempo to calculate that he was using an average Tempo of 1.35 seconds per stroke. He wants to be able to swim 15 minutes for 1000 meters, or a Pace of 90 seconds per 100 meters, which is 22.5 seconds per 25 meters. Using our equation again we calculate that he needs to achieve a combination of 20 SPL x 0.98 Tempo to make that happen. If 1.35 second Tempo is comfortable for Mario, it is unlikely that Mario will find 0.98 Tempo comfortable or even possible right now. So Mario should probably set up preliminary Tempo goals, where he can work on learning the technique for adjusting the stroke to accommodate faster Tempo and correct imprecision in stroke timing that inevitably happens when a swimmer tries to speed things up. Scientifically speaking, efficiency is about finding the lowest-energy-expensive way to create that Speed and Pace. Mario cannot afford to be wasteful, and therefore he must improve his precision and timing as Tempo increases. So, to give a more reasonable short-term Tempo goal, Mario may set a preliminary goal of 17:30 minutes for 1000 meters, or a Pace of 105 seconds per 100 meters, which is 26.25 seconds per 25 meters. Using our equation again we calculate that he needs to achieve a combination of 20 SPL x 1.15 Tempo to make that happen.

Assignment 303: Focus With Tempo
OBJECTIVE
  • To become familiar with the effect of using the BEEP! of a Tempo Trainer to pull your attention to a particular point of the stroke.

The simple act of paying attention to the BEEP (or trying to ignore it!) takes up some effort – it fills up some of the limited attention of the conscious part of the brain. So, simply adding the BEEP of the Tempo Trainer to your swim, and paying attention to it, even at a comfortable tempo, will take some effort and limit your ability to pay attention to other things, at first. It will get easier and easier with time. You increase the challenge on the brain by making the BEEP incrementally faster and faster.

INSTRUCTIONS

Pick a comfortable Tempo. Set up a practice set of short repeats of an even number, like 2x 25m or 1x 50m. You will do several round. When you start swimming, you will time a certain part of your stroke to happen at the same moment you hear the BEEP! There will be one BEEP! for each arm at the exact same point in the stroke cycle. In each round the BEEP! will be set to coincide with certain part of the stroke cycle. Each round will focus on different point.

  • Round 1 – BEEP! at the Mailslot moment (this is the one we most readily use)
  • Round 2 – BEEP! at the moment of full Extension
  • Round 3 – BEEP! at the moment you set the Catch
  • Round 4 – BEEP! at the moment you start the Hip Drive
  • Round 5 – BEEP! at the moment you Press the Foot (in 2-Beat Kick pattern)
  • Round 6 – BEEP! at the moment you begin Recovery Swing

Now, take the Tempo Trainer and set it to exactly 2x the Tempo you just used (2x slower). For example, if you were using a 1.35 Tempo, now you will set it to 2.70. You will use the exact same points, in the same order as you did in the first 6 rounds, but this time you will focus on just one arm on each length. Round 7, 8, 9, 10, 11, 12 – first 25m focus the BEEP! on right arm, second 25m BEEP! on left arm.

REPORT

Once you started did you feel that you picked the right Tempo? Or did you need to adjust it a little? Which point in the stroke cycle was easiest to coordinate the BEEP! with? Which point in the stroke cycle was hardest to coordinate the BEEP! with? Why? What observations did you make about the difference between your left arm and your right arm in holding timing to the BEEP!? What new observations did you make when you changed the Tempo to 2x slower and kept your focus on just one arm? What is a new idea you have for how to use a Tempo Trainer in one of your practices? In your Discussion Zone record your observations and ideas.

Assignment 304: Slow Tempo Threshold
OBJECTIVE
  • To find your Slow Tempo Threshold.

You will work your way from the Comfortable Center of your Tempo range to find where it becomes uncomfortably slow. This is the point at which you cannot maintain control over SPL because your body starts to fall flat, become unstable or sink, or you are compelled to move your arms and legs in other directions to support yourself. ** By slowing Tempo down, you will challenge your Balance and Streamline skills. This assignment will test where those skills start to fail for you. This is your Slow Tempo Threshold.

INSTRUCTIONS

Create a set of several rounds of 2x 50m or 4x 25m, with 10 to 15 seconds rest between. Your job will be to hold N SPL consistent on every length, while incrementally decreasing the Tempo. Round #1 – Start your Tempo Trainer in the center of your Comfortable Tempo range for N SPL. Round #2 – increase the Tempo by +0.05 (make it slower). Round #3 – increase the Tempo by +0.05 (make it slower). Keep going to Round #4 and #5 and further until you reach a point where it starts to feel very difficult to hold N SPL because your your body is not staying at the surface, straight and stable.You will feel compelled to add more power and make a longer stroke (lower SPL). Note the Tempo of the next Round where you simply cannot hold N SPL anymore even with your best concentration. You may give yourself extra rest and repeat at the same Tempo a few times to make sure this is your ‘failure’ point. Your last successful Tempo is your Slow Tempo Threshold.

REPORT

In your Discussion Zone record your starting Comfortable Tempo, a description of the practice set you used, and your Slow Tempo Threshold. Include your observations on what difficulties you experienced as Tempo decreased. And, when you reached the failure point, what do you think failed in your body? What happened to create more drag?

Assignment 305: Fast Tempo Threshold
OBJECTIVE
  • To find your Fast Tempo Threshold.

You will work your way from the Comfortable Center of your Tempo range to find where it becomes uncomfortably fast. This is the point at which you cannot maintain control over SPL because it feels too rushed – the quality of your stroke starts to degrade noticeably. ** Tempo, with SPL control, is foremost as a neuro-muscular skill, rather than a matter of having enough power or fitness. The Fast Tempo Threshold represents your neuro-muscular limits. The test needs to be set up to serve this analysis. Therefore, when you set up this test you need to give himself plenty of rest, so that your muscles can replenish for each repeat. This will allow your neuro-muscular control to reach its limit before your muscles are exhausted. There will be a point when the Tempo gets too fast for your brain to keep precise control over the stroke, rather than the arms get sluggish from exhaustion.

INSTRUCTIONS

Create a set of several rounds of 2x 50m or 4x 25m, with 10 to 15 seconds rest between. Your job will be to hold N SPL consistent on every length, while incrementally increasing the Tempo. Round #1 – Start your Tempo Trainer in the center of your Comfortable Tempo range for N SPL. Round #2 – increase the Tempo by -0.02 (make it faster). Round #3 – increase the Tempo by -0.02 (make it faster). Keep going to Round #4 and #5 and further until you reach a point where it starts to feel very difficult to hold N SPL because your brain cannot keep control over it. And note the Tempo of the next Round where you simply cannot hold N SPL anymore even with your best concentration. You may give yourself extra rest and repeat at the same Tempo a few times to make sure this is your ‘failure’ point. Your last successful Tempo is your Fast Tempo Threshold.

REPORT

In your Discussion Zone record your starting Comfortable Tempo, a description of the practice set you used, and your Fast Tempo Threshold. Include your observations on what difficulties you experienced as Tempo increased. And, when you reached the failure point, what do you think failed in your actual stroke to increase your SPL? What happened to create more drag?

Assignment 306: Faster Tempo with Recovery
OBJECTIVE
  • To learn how to increase Tempo by adjusting the Speed of the Recovery, without shortening the stroke.

This sounds simple to do, but in fact this is the main challenge and the premier skill of the entire course. Increasing Tempo is relatively easy to do – just spin your arms as fast as you want! The key to making faster Tempo turn into faster Speed is to protect Stroke Length while you do it. Increasing Tempo will immediately put pressure on you to change things in your body position and timing to make it easier to hold that Tempo – but those instincts shorten the stroke. You must override this urge at all costs. This assignment is intended to help you discover what you must do, when the pressure builds to compromise your hold on Stroke Length. When you make the Tempo slightly faster, say -0.02 seconds faster, you have 0.02 seconds less time to complete the stroke cycle. What part of the stroke cycle will you shorter or speed up in order to make up for that amount of time? If you take that time out of the Catch/Hold Phase then you will shorten the Stroke Length. If you take it out of the Extension, you will shorten the Stroke Length. Your first, and best opportunity for saving that time is to speed up the Recovery swing while keeping all the other parts of the stroke cycle the same. The skill you will build in this assignment is to incrementally adjust the speed of the Recovery Swing each time you increase the Tempo, while keeping the other parts of the body and stroke as relaxed and long as had on your starting Tempo.

INSTRUCTIONS

Day 1 Starting at a comfortable Tempo about 0.06 slower than your Fast Tempo Threshold (FTT), you will hold N SPL while doing a few repeats to give your nervous system time to adapt to that SPL x Tempo combination. On each round make a set of about 6x 25m or 3x 50m. Round #1 – N SPL x FTT+0.06 Round #2 – N SPL x FTT+0.04 Round #3 – N SPL x FTT+0.02 Round #4 – N SPL x FTT For example sake, let’s say Sam’s FTT is 1.18. He will start Round #1 on 1.24 Tempo. Round #2 will be at 1.22 Tempo, and Round #3 at 1.20, etc. If you are successful at holding N SPL and reaching your Fast Tempo Threshold you can do this: Round #5 – N SPL x FTT-0.02 If you are successful there, you can go another round at FTT-0.04 and beyond until you reach a failure point. At whatever round you find yourself struggling to hold N SPL, you may repeat that round again to give your brain and nervous system more time to solve the timing problem and adapt. The challenge is to relax and let the body adapt itself to the Tempo, not add more power. Another way of looking at it – you are learning how to increase Tempo while increasing Heart Rate as little as possible. Your brain needs time and your mindful attention to solve this puzzle. On the first couple lengths using a faster Tempo, it may feel rushed. It takes a few repeats to give the body time to adapt and once it does, that faster Tempo will start to feel a bit easier than at first. If a certain faster Tempo still feels difficult you can do that round twice to give your brain and body more time to adapt. If it feels like you can’t hold N SPL without adding a lot more power, then this may be your limit for the day. Repeat this practice again in a day or two and you will find that it will be easier to do. Day 2 Do the exact same practice as Day 1, and see how much farther you can go (how many more rounds, what faster Tempo can you reach) before you reach a Failure Point. Repeat this practice until you can move that Failure Point to a faster Tempo. Once you are successful at moving the Tempo farther, you can move on to Day 3. Day 3 Do the same practice as before, but now you will start at -0.06 slower than your new Failure Point Tempo. For example, Sam’s Day 1 Failure Point was 1.18 Tempo (his original FTT). On Day 2 he made it to 1.16 Tempo. So he moves on to Day 3 practice and starts the first round at 1.22 Tempo. Keep working through this process until you reach your Target Tempo successfully, or until you reach a Tempo below that you just can’t seem to move past. There are other things to adjust in the stroke to allow for an increased Tempo (covered in a following assignment).

REPORT

At what Tempo did you start to notice the stroke felt rushed? What part of the stroke felt rushed? At that point what change in your stroke did you feel urged to make? Did you resist that urge successfully? What parts of your body felt more tense, or were starting to work harder as your Tempo got more uncomfortable? On average, how many repeats were required for you to adapt to a new faster Tempo? Was 3x 50 enough? 2x (3x 50m)? What were your results on Day 1? How many times did you need to repeat Day 1? How far did you make it on Day 3? Record your results and observations in your Discussion Zone.

Assignment 307: Faster Tempo by SPL Shift
OBJECTIVE
  1. To adapt to faster-than-normal Tempos.
  2. To learn how and when to make a calculated trade-off between SPL and Tempo.

Every stroke needs to cover a certain amount of distance. And each stroke takes a certain amount of time to move through the stroke cycle. As you are working around your Fast Tempo Threshold, you will feel an urge to shorten the stroke in order to accommodate the faster Tempo. You must resist this urge as long as possible. In order to create better speed Tempo must serve SPL, rather than SPL serve Tempo. If you shorter the stroke too soon, or too much, you will end up swimming slower, although your arms are moving faster. At some point, you will need to shift up to a higher SPL in order to make room for that faster Tempo. But you need to calculate when you can afford to do that so that you still end up swimming faster, as you increase Tempo. It’s all physics and math. This assignment is intended to make you familiar with how that math works and how to set up a process that allows your body to adapt to faster Tempo-that-serves-SPL, and by this create a faster Pace.

INSTRUCTIONS

You will set up a practice set to work around your Fast Tempo Threshold. As you reach a Failure Point at that SPL x Tempo combination, you will need to decide whether to keep working with that combination to give yourself more time to adapt to it, or shift SPL N+1 to allow for a faster Tempo. Reference the Pace Combination Chart for 25 Pool. You will want to allow for no more than 48 hours between practice assignments below so that you have rest, but not too much time between those practices so your neuro-muscular system gets frequent enough stimulation to make adaptive changes. Day 1 Start with your comfortable SPL N, and Tempo Trainer set to a Tempo +0.06 seconds slower than your Fast Tempo Threshold. Use a practice set of something like 4x to 6x 25m for each round. On each new round, you will increase the Tempo by -0.02, until you reach your Failure Point. At your Failure Point you will make a decision to either stay working at that same SPL x Tempo combination to give more time to relax and adapt, or shift SPL to N+1, and continue into faster Tempos until you hit another Failure Point. Here is an example of how a swimmer might design her Tempo set: Janelle is doing rounds of 3x 50m. She starts with a Pace Combination of 18 SPL x 1.34 Tempo. Then she increases Tempo by -0.02 on each round. At 18 SPL x 1.28 Tempo she finds it difficult to hold 18 SPL. She tries 18 x 1.26 and fails. She decides to shift SPL to N+1 = 19 SPL, and continue to increase Tempo each round. But the moment Janelle adds one stroke (moving from 18 to 19 SPL), she has also added 1.28 seconds to her Pace. The higher SPL now makes it feel more comfortable to hold 1.28 Tempo, but that makes her slower. She now has to increase the Tempo further to make up for the time she lost. SPL x Tempo = Pace Chart Once she reaches 19 SPL x 1.20 Tempo she is struggling again to hold SPL. At this Tempo she is at about the same Pace as 18 SPL x 1.26 Tempo. She added a stroke, but she really didn’t speed up until she got below 1.20 Tempo. Now she needs to make another choice: should she add one more stroke, slow down a bit to be able to increase Tempo, or should she keep working at th same SPL and give her body more time to adapt? That will be the question and the experiment you will need to work through several times so you can experience the difference between the two options. Day 2 You will do the exact same practice over again to see how much your body adapted during your rest between. Were you able to reach a faster Tempo on SPL N before reaching a Failure Point (compared to the Day 1)? How much Day 3 If you succeeded in reaching a faster Tempo on Day 2, you can start Day 3 practice. If not, stay at Day 2 until you succeed. For Day 3 you will follow the same practice plan as above, but start your set with Tempo only +0.04 slower than than your Fast Tempo Threshold, and work into faster Tempos by the same plan. How much further in Tempo did you make it today? Comparing the ending Pace for each day’s practice set, how much faster Pace were you achieving today compared to Day 1?

CALCULATIONS

You may use the Pace Combination Chart For 25m Pool, for estimating your SPL x Tempo intervals and when you should switch to a higher SPL. Or you can use a little math that is described in that same article to get precise SPL x Tempo combinations figured out.

REPORT

What combination did you start with? At what Tempo did you start to struggle with SPL? When did you shift to SPL N+1? What did you experience when you did that? How much faster Tempo did you reach after shifting to SPL N+1? Did you eventually (by doing the math to compare Pace) reach a faster Pace using SPL N+1 than with SPL N? Record your observations and results – even your detailed practice plan and data – in your Discussion Zone.

Assignment 308: Strengthen Tempo Memory
OBJECTIVE
  1. To adapt your neuro-muscular system to particular tempos.
  2. To prepare yourself to ‘memorize’ select tempos.

Just as musicians work to memorize the precise tempo of various songs, so can you as a swimmer. Just as a musician will immerse herself in a particular tempo to imprint it deeply, so will you. When working often with precise tempos within your conditioned tempo range you will be training your body to memorize those. This will enable you to reliably hold those tempos under longer or more challenging swimming conditions.

INSTRUCTIONS

Pick 3 tempos you would like to strengthen – one you associate with your ‘walk pace, one with your ‘jog’ pace, and one with your ‘run’ pace. Tempo X, Y, and Z. You will dedicate some practice time, and a number of practices to each tempo. Constraining yourself to a particular tempo will have some affect on your SPL. At this time you will take note of those affects but generally stay loyal to the tempo because you are conditioning your neuro-muscular system to get familiar with the timing of firing muscles in this pattern at this rate. Once this becomes familiar to your brain, it will be easier to increase your control over SPL. There are two ways you may do this, and you can use both, each one in a different practice. Method 1 You will dedicate one or more practices, or even a whole week, to one of these Tempos: X, Y or Z. You will use a Tempo Trainer and constrain yourself to that tempo for as much of the main tasks as you can (without disrupting your focus on those skills and don’t use it for your Tune-Up time). You may use that Tempo for certain whole stroke tasks. Again, be reasonable – use the Tempo constraint for a good portion of the time to really challenge your brain and muscles to get familiar with it, but don’t over do it. The idea is to make yourself use that particular tempo as much as possible until it feels quite familiar and comfortable to use it. Then move to the next Tempo Y for a while. And then move to Tempo Z. Method 2 Set up a 3 tasks in your practice, and assign one of these tempos to each task. You will conduct as much of the whole stroke portion of the task at the tempo you have assigned. It will be best if you do this at least a couple times a week, for two or three weeks to imprint each of those distinct tempos.

REPORT

In your Discussion Zone describe how you want to approach this assignment. What tempos do you associate with ‘walk’, ‘jog’ and ‘run’? Will you dedicate some time to one particular tempo, or give some practice time to each tempo? What are the reactions in your body and mind you noticed over the minutes you spent constrained to that tempo? When did it start to feel easier? When did it start to feel harder? When these changes in feeling took place what do you think was happening inside your body?

Assignment 309: Memorize Tempo
OBJECTIVE
  • To memorize Tempo by feel.

The idea in this assignment is to ween yourself off using a Tempo Trainer to set and hold a particular tempo. In previous assignments you have been identifying specific tempos you will use. In the previous assignment you were making your brain and muscles accustomed to specific tempos using the Tempo Trainer. Now you will gradually remove the Tempo Trainer by using gradually longer and longer intervals between the BEEPs. Though the brain has the capability of ‘memorizing’ the exact tempo (as a musician would), the brain also has a way of distorting things over time, and in different swimming conditions. So memorization is lasting only as long as you practice it (in the conditions you intend to use it), and it requires periodic tune-up with a Tempo Trainer to renew the precision.

INSTRUCTIONS

You can design any number of tasks and practices that are devoted to tempo memorization. It can be intervals or full distances. It is up to you what kind of challenge you will set for yourself at this time through the step. The weening process can be put into 6 stages and you can take as many practices as you need at any stage. Stage 1 – Tempo is set at one BEEP for each arm stroke. (You’ve been using the Tempo Trainer this way, up to this point). Stage 2 – Tempo is set at one BEEP for each RIGHT arm stroke (or LEFT arm stroke, if you prefer, or time it with the right arm for some lengths, and then switch to time it with the left arm). Stage 3 – Tempo is set at one BEEP for each 4th stroke. Stage 4 – Tempo is set at one BEEP for each 8th stroke. Stage 5 – Tempo is set at one BEEP for each length (when you hold yourself to a specific SPL). You touch the wall on each BEEP. When you calculate the number of seconds you need from wall to wall you must include time for the push-off and glide to first underwater catch (allow 3 BEEPs for this). And you must include time for the turn at the wall (this may add 1.5 to 2.5 more seconds, depending on how you execute your turn). You may want to time yourself for your style of turn, push-off, glide to first stroke. If you are in open water (without walls) you may use stroke-count intervals and set the time of the BEEP to correspond to your chosen stroke count. Stage 6 -Tempo is set at one BEEP for X number of lengths, If you are in open water you set the BEEP for X number of strokes.

EXAMPLE

Stage 1 – David sets Tempo at 1.25 seconds for each arm stroke. Stage 2 – David sets Tempo Trainer at 2.50 seconds. Stage 3 – David sets Tempo Trainer at 5.00 seconds. Stage 4 – David sets Tempo Trainer at 10.00 seconds Stage 5 – David allows 3 beeps for push-off and glide to first stroke, then 18 strokes to the wall (to touch the wall on the final BEEP). David sets Tempo Trainer at 26.25 seconds. Anna is practicing in open-water. She will test herself on 20 stroke count intervals, so she sets the Tempo Trainer to 25.00 seconds. (20 x 1.25). Stage 6 – David wants to test himself at 100 meter intervals (4x25m). He sets the Tempo Trainer at 1 minute 45 seconds. Anna will test herself on 80 stroke count intervals. She can either set her Tempo Trainer to 1 minute 40 seconds (80 x 1.25), or press the chronometer on her watch and hit the split button at 80 strokes to see how close to 1 minute 40 seconds (1.25 second tempo) she has come.

REPORT

This is an assignment that may take a number of practices. There will be a lot to observe and discover in how your body and brain respond to Tempo Memorization. Record those observations and discoveries in your Discussion Zone.

Stage 4 – Shifting Pace Gears

Stage 4 Objectives
OBJECTIVES
  1. To calculate Pace Gears appropriate for you and your event.
  2. To hold Pace steady by shifting Pace Combinations that achieve Even Pacing.
  3. To hold Pace steady by shifting Pace combinations that achieve Average Pacing.

At STEP 3 you achieved the basic skills for setting Pace, by holding a specific SPL x Tempo combination. In this step you will learn how to shift Pace Gears to allow you to protect your energy in the beginning, middle and end of a race (or swim challenge), or to adapt to changing conditions in the water, and to build rest into your swim without slowing your overall Pace.

You will recall that your ability to control Pace is your ability to control how you use up your limited energy supply. Just as on a bicycle, shifting gears to adapt to changing conditions on the cycling route – slowing down, spinning faster on hills, speeding up with a tailwind – you will be able to use energy more intelligently when you can shift swimming gears to protect your energy in one challenging segment of the swim and then take advantage of a favorable condition in another segment of the swim.

Stage 4 Reading

Recommended reading…

In our Knowledge Base:

In our FAQs:

In our Practice Library:

Stage 4 Skills Test Swim
OBJECTIVE
  • To test your ability to hold your chosen Pace over set Distance and Rest Intervals.

This will test your abilities in two dimensions:

  1. Testing your ability to hold Even Pacing and Average Pacing skills, and
  2. Gradually removing the Tempo Trainer until you don’t need it to hold Tempo.

This test is actually multiple tests and you may want to use this test, increasing challenge level gradually, as you work through this step.

INSTRUCTIONS

Choose the total distance you want to test yourself on – it could be your Whole Distance goal, or some fraction of it. Pick your test:

  • Test A – Even Pacing
  • Test B – Average Pacing

Plan when you will shift Pace Gears. Choose your level of challenge:

  • Level 1 – Use Tempo Trainer set to 1 BEEP per stroke
  • Level 2 – Use Tempo Trainer set to 1 BEEP per 4 strokes
  • Level 3 – Use Tempo Trainer set to 1 BEEP per length (or 20 strokes if in open-water)
  • Level 4 – Do not use Tempo Trainer. Check watch or clock splits at 100m mark (or check at 60 strokes if in open-water).
REPORT

In your Discussion Zone record your results and observations while conducting this test.

Assignment 401: Calculate Pace Gears
OBJECTIVE
  1. To calculate Pace Combinations for holding even Pace while shifting SPL.
  2. To calculate Pace Combinations for holding an average Pace – shifting both SPL and Tempo.
INSTRUCTIONS

Using the SPL x Tempo combinations you have already been working with in Step 3, you can choose which combinations you will use. You may also use the [Pace Calculator] (downloadable spreadsheet calculator) to calculate some pace combinations.

Even Pace Array Calculation

1) Choose the Pace (per length of your pool) you want to hold for your Target Distance. Example: Ola intends to swim 1000m in 17:30 minutes, she must achieve a Pace of 105 seconds (1 min 45 seconds) per 100 meters, or 26.25 seconds per 25 meters.

2) Starting with your SPL N, calculate what Tempo you need to combine with that to create your 25m Pace. Example: Ola’s SPL N = 19. So she must combine that with 1.22 Tempo to create 26.2 second Pace per 25 meters.

3) Now calculate what Tempo to combine with N-1 and N+1 to create the exact same 25m Pace. Example: For Ola, SPL N-1 = 18, so she must combine that with 1.29 Temp, and SPL N+1 = 20, so she must combine that with 1.16 Tempo. This creates an Even Pace Array of:

  • 26.2 = 18 x 1.29
  • 26.2 = 19 x 1.22
  • 26.2 = 20 x 1.16

If Ola swims 100 meters using 18 x 1.29, 100 meters using 19 x 1.22, and 100 meters using 20 x 1.16 she have an even Pace of 26.2 seconds on every 25 meters.

Average Pace Array Calculation

For this you want to create 3 Pace Gears – 3 speeds to choose from – one slow, one medium, and one fast. If you take the average between the slow and the fast one they will equal the medium. These three will be based on N-1 (slow), N (medium), and N+1 (fast).

1) Starting with SPL N x Tempo that you calculated in the previous section. You will choose a Pace about 2 to 4 seconds faster and the same amount slower, then calculate the Tempo you must combine with SPL N-1 and SPL N+1 to produce those two Paces. Example: Ola has the medium Pace combination of 19 SPL x 1.22 to create 26.2 second Pace for 25 meters. She will set a fast Pace of 24.2 and a slow Pace of 28.2.

2) Calculate what Tempo you must combine with each SPL N-1 and N+1 to create those fast and slow Paces.

Example: To achieve a fast Pace of 24.2 seconds with SPL 20 Ola must use 1.06 Tempo. To achieve a slow Pace of 28.2 seconds with SPL 18 she must use 1.26 Tempo. This creates an Average Pace Array of:

  • 28.2 = 18 x 1.26
  • 26.2 = 19 x 1.22
  • 24.2 = 20 x 1.06

If Ola swims 100 meters using 18 x 1.26, 100 meters using 19 x 1.22, and 100 meters using 20 x 1.06 she have an average Pace of 26.2 seconds over the entire distance.

EXPERIMENT

Go test out these combinations in the pool at your next opportunity and see how they feel. Take notes on your observations.

REPORT

Record your Even Pace Array and your Average Pace Array calculations in your Discussion Zone.

Are any of these combinations outside your comfortable Tempo range?

What practice sets can you do to expand your comfortable Tempo range to include those?

Record your observations in the Discussion Zone.

Assignment 402: Walk-Jog-Run Pace
OBJECTIVES
  1. To identify an SPL x Tempo Combo that feels like the equivalent of your ‘walk’ pace on land.
  2. To identify an SPL x Tempo Combo that feels like the equivalent of your ‘jog’ pace.
  3. To identify an SPL x Tempo Combo that feels like the equivalent of your ‘run’ pace.

Running on land is natural to humans. We identify with the differences between a walking pace, a jogging pace, and a running pace. If we’re on a long-distance journey and we’ve run out of strength to run, we can always walk.

Previously, in this course you worked on a walk-jog-run for SPL, and then for tempo (without requiring yourself to hold SPL constant). Now you will bring the results of those two assignments together and identify a precise combination for both. You will likely need to adjust your SPL or tempo or both as you dial this in.

The idea in this assignment is to discover the ways you are able to adjust your pace to adjust how quickly or slowly you use up your limited fuel. A run is fast, uses up fuel much too fast to replace it, so you know you can only do it for a relatively short distance. A walk is slower, uses energy at a slow pace, so you know you can do it for a relatively long distance – it could be comfortable for a few hours – just add fuel. A jog is somewhere in between.

The important thing about knowing clearly you have a ‘walk’ pace is that this is your ultimate recovery and survival swim pace. If you got into a dangerous distance swimming situation (that wasn’t too cold), or got really disturbed or over-extended in a race, you can always ‘walk’ your way out of the situation, like walking your way to the finish in a marathon. And it is a great confidence boost to realize that you can sprint for a while if you want to or need to, and then while continuing to swim, you can slow down and recover while you keep going. This is the race version of ‘active rest’.

INSTRUCTIONS

Using your new or improved understanding of how Pace is constructed from SPL x Tempo, and using your improved SPL range, design a task or a couple tasks that will allow you to experiment and find the SPL x Tempo combination that you would associate with each of those land-paces: walk, jog, run. Then design a task that will test out how it works over a longer distance.

For example: Do 3 Rounds of this set:

  • 4x walk pace
  • 2x jog pace
  • 1x run pace

Pick any distance you like for the intervals (4x 25m, or 4x 50m, of 4x 100m for example).

REPORT

In your Discussion Zone record your observations about how easy or difficult you found it to find or hold any of these levels of pace.

Assignment 403: Test Even Pace Gears
OBJECTIVE
  • To test the Even Pace Gears you calculated previously, and make any adjustments in those.

Before you use your pre-calculated Even Pace Gears you should test them out to make sure they actually work for you in the pool. You will have 3 Pace Combinations that all sum up to the same exact Pace. They will each require your body to work in a slightly different way. Pay attention to those differences. Keeping the Time the same, you may adjust the SPL x Tempo combination a little to make each fit you better.

INSTRUCTIONS

Design a task which will have testing one of these Even Pace Gears at a time. Use rest intervals between switching to a new combination. Use varying distance in your task – like 50, 100, 150m or more – rather than all the same short distance. You may notice different combinations feel different in your body after certain distance – so give each combination some distance so you can look for any of these new sensations or changes in sensation.

REPORT

Record your observations and results in your Discussion Zone.

Can you actually hold Pace in each of the 3 combinations?

And, what is the difference you feel in each one? Which one feels easiest? Which one feels least comfortable?

One of these combinations feels the easiest. Which one?

Under what swimming conditions might you choose to use one of your other Even Pace combinations?

Assignment 404: Shift Even Pace Gears
OBJECTIVE
  • To hold Pace while shifting between your pre-calculated Even Pace Combinations.

This assignment will create a very interesting situation for your body and brain, and a good opportunity for making new observations. You will be causing your body to travel at the same velocity through the water, but you will be using a different combination of SPL x Tempo at various times to do it.

Here are three reasons (among a few) why Even Pace Combinations may be useful to you:

1. You may find yourself in conditions (like waves, or current, or densely packed race start) which urge you to adapt your stroke length to suit the conditions better – but you don’t want to lose control over your pace when you do so (going either too fast or too slow).

2. One combination may feel easiest to you now, but it may not stay that way as you develop as a swimmer. It may be that one particular combination is a bit more difficult for you to construct and hold now, but as you improve your Tempo range, or a change in your body (increase or decrease in flexibility or strength, for example) you may find another combination more suitable.

3. If you were to draft behind another swimmer who was traveling at your ideal pace, you could shift into a more comfortable stroke that allowed you to keep pace with less effort. So, practicing your combo shifting without changing pace may reveal new understanding of your body and stroke as well as open your mind to new possibilities in how you can construct your Pace in different conditions.

INSTRUCTIONS

Design a task where you will swim some distance continuously, and switch your Pace Combination at certain points along the way. You may take rest only long enough to change the seconds on your Tempo Trainer. You may pick a total distance as you please. Here are some suggestions:

Short Distance Switching

  • Swim a total of about 400m.
  • Use switch intervals of 75 or 100m. (you need a length or so to get into the rhythm of the new combination)

Medium Distance Switching

  • Swim a total of about 800m.
  • Use switch intervals of 100 to 200m.

Long Distance Switching

  • Swim a total of about 1200m.
  • Use switch intervals of 150 to 300m.
REPORT

In your Discussion Zone describe the changes you noticed in your body and brain as you switched into a different combination.

And did you notice that one combination felt more comfortable at toward the beginning, while another felt better toward the end?

Offer some reasons why that may be.

Assignment 405: Test Average Pace Gears
OBJECTIVE
  • To test the Average Pace Gears you calculated previously, and make any adjustments in those.

Before you use your pre-calculated Average Pace Gears you should test them out to make sure they actually work for you in the pool. You will have 3 Pace Combinations that all average together to create the Pace you chose. One will allow you to slow down and recover, one will allow you to cruise, and one will move you faster but burn fuel faster too.

Keeping precise mathematical average between the slow and the fast combinations, you may adjust the SPL x Tempo combination a little to make each fit you better.

INSTRUCTIONS

Design a task which will have testing one of these Average Pace Gears at a time.

Use rest intervals between switching to a new combination.

Use varying distance in your task – like 50, 100, 150m or more – rather than all the same short distance.

REPORT

Record your observations and results in your Discussion Zone.

Can you actually hold Pace in each of the 3 combinations?

And, what is the difference you feel in each one? Which one feels easiest? Which one feels least comfortable?

One of these combinations feels the easiest. Which one?

Under what swimming conditions might you choose to use one of your other Even Pace combinations?

Assignment 406: Shift Average Pace Gears
OBJECTIVE
  • To end up on Pace while switching between your pre-calculated Average Pace Combinations.

Using Average Pace Combinations is a very effective way to approach a Personal Best Time. Instead of trying to swim as fast as you can for as long as you can, you build rest into the swim and go through at least one cycle (usually more) of cruise, sprint, rest.

INSTRUCTIONS

Design a task where you will swim some total distance in intervals, and shift your Pace Combination at certain points along the way.

You may take rest long enough to change the seconds on your Tempo Trainer and a bit more if you need it.

Keep in mind that the time you give to using the slow combination must be the exact same amount of time you give to the fast combination (unless you want to give more time to the fast combination!) or else your actual average pace will add up to less than the pace you intended. You could run a little more complicated math to determine the necessary combinations of you want to give unequal amounts of time to the slow and the fast combinations, but for this assignment that is a bit too complicated. So to make thing easy for this assignment you may take a total distance and divide it into 3 sections.

1/3 of the distance is done at SLOW Pace Combination, 1/3 is done at ON-TARGET Pace Combination, and 1/3 is done at FAST Pace Combination.

You could make the ON-TARGET Pace Combo be any amount of the total swim you want, but the SLOW and FAST portions need to be equal. You may pick a total distance as you please. Here are some suggestions in distances that allow easy division by 3:

Short Distance Switching

  • Swim a total of about 600m.
  • Assign 200m total to each Pace Combination.

Medium Distance Switching

  • Swim a total of about 1050m.
  • Assign 350m total to each Pace Combination.

Long Distance Switching

  • Swim a total of about 1500m.
  • Assign 500m total to each Pace Combination.

Here is a way you could plan that a 1500 meter distance set: 200m SLOW, 400m ON TARGET, 200m FAST, 150m SLOW, 400m ON TARGET, 150m FAST.

Here is a way you could plan a 600 meter total distance set: 4x [50m SLOW, 50m ON TARGET, 50m FAST]

REPORT

In your Discussion Zone describe how you were able to use SLOW and FAST Pace Combinations to support each other.

Did you divide up the time evenly (1/3 for each) or did you find you could devote a majority of the distance to the ON TARGET Pace Combination?

How might you adjust the sections (SLOW, ON TARGET, FAST) to suit your needs and particular swim conditions better?

Assignment 407: Memorize Pace Gears
OBJECTIVE
  • To memorize Average Pace Combinations by feel.

The idea in this assignment is to ween yourself off using a Tempo Trainer to set and hold a particular Pace.

This is nearly identical to the assignment in Step 3 where you memorized 3 different Tempos. Now, you are doing it with even more awareness and precision on certain Pace Combinations.

Review the comments and instructions for the stages of Tempo Trainer Weening in that assignment, and use those in this assignment. This assignment may take a number of practices.

INSTRUCTIONS

Part 1 Set up separate tasks for each Pace Combination, and work on memorizing those combinations, one-by-one.

Part 2 Set up tasks that will cause you to shift Pace Combinations during that task, and memorize those combinations and how to more quickly transition between them.

REPORT

In your Discussion Zone you may record your observations and progress on memorizing your Pace Combinations.

Include notes on what makes it easier or more difficult in the process over all or on any particular day.