As you’re in all probability conscious if you happen to’ve been following Swim Easy for some time now, a key piece of gadgetry for a lot of of our periods over the past 10 or so years, is the common-or-garden Finis Tempo Coach Professional.
This little system was initially designed to permit you to manipulate your stroke charge with a daily audio beep to remind you when every hand ought to enter the water. You could possibly improve or lower your pure stroke charge relying on what you had been attempting to attain along with your method. Regardless of many misconceptions within the early days with the unique model (and its competitor, the Perth-based “Wetronome”) as being “just for the PROs”, we’ve discovered it to be brilliantly efficient with all ranges of swimmer, particularly these studying to develop higher rhythm and timing of their stroke because it helps to take away a whole lot of the “over pondering” generally attributed to growing your stroke.
Through the years we’ve posted so much on varied methods of learn how to use the Tempo Coach Professional (this put up being notably in style: http://www.feelforthewater.com/2017/03/the-psychology-of-tempo-trainer.html?m=1 ) and throughout the new Swim Easy platform, when you’ve inputted your CSS tempo, for any of the 1,000+ coaching periods you may elect to select from (and even comply with a bespoke coaching plan in your subsequent occasion), you’ll be proven precisely what setting to make use of and what tempo, cycle time or stroke charge to enter based mostly by yourself metrics. That is one thing our Swim Easy Coaches can seemingly do for his or her Squad swimmers blindfolded, however if you happen to’re coaching by your self, a little bit little bit of a nudge in the suitable path is all the time helpful!
This week right here in Perth our swimmers tackled one other model of the notorious 5km Crimson Mist session within the pouring rain. So as to add a little bit gamification to the set, we used a technique which we affectionately seek advice from as a “ticking time bomb”.
Primarily that is much like a Crimson Mist Cycle whereby it’s a must to beat the beeper’s cycle time to attain some relaxation (“swimming in your relaxation” because the Squad wish to name it), however with the beeper set to an prolonged cycle time for a distance of higher than the same old 50m cycle. You’re employed to realize distance and time forward of the beeper, by no means fairly certain when it’s subsequent going to go off!
For instance, if you happen to swam at your CSS tempo of 1:40/100m, you’d cowl every 50m in 50 seconds, so a Crimson Mist Cycle of RM5 (50+5 = 55 seconds on this case) would indicate that you just’d get 5 seconds forward of the beeper for each 50m you lined. You’ll be able to elect to swim faster and get extra relaxation, or most definitely in a tricky set just like the Crimson Mist session, you’ll be cautiously swimming fast sufficient to get some relaxation, however not so fast that you just threat blowing up. Typically that margin is as positive as simply 1 or 2 seconds per 100m!
With our Wednesday session we had a block in Half 1 totalling 1800m which was damaged down into 6 x 150m on the equal of RM6, 6 x 100m on the equal of RM4 and 6 x 50m on RM3. Slightly than setting the beeper on the 50m Crimson Mist Cycle although, within the 150m intervals, the beeper was set at a cycle time that might be the equal of RM6 over the entire 150m, which means the swimmers solely heard the beeper at the beginning of every interval and had been tactically swimming at a pace fast sufficient to beat this “ticking time bomb”, however not so fast that they couldn’t full the set. It supplied a extremely enjoyable and interesting problem that’s totally different to utilizing the pool clock as a ship off as you may be extra correct and particular to your ship off time in addition to the nervous pleasure of ready to listen to that beep go off!
Taking our earlier instance for that first set of 6 x 150m, this could be 50+6 = 56 seconds, multiply this by 3 (for the 150m distance) and also you get 2 minutes and 48 seconds to finish every swim earlier than it’s essential be able to set off for the subsequent one. Figuring out the psychological arithmetic for that on the pool clock once you’re beneath duress could be very tough, however with the beeper set, it’s straightforward to focus in your swimming and simply wait to listen to the beep.
For the 100m intervals on an equal of RM4, this swimmer would want to set their Tempo Coach in Mode 2 to 1m48s and for the 50m intervals on RM3 all the way down to 53 seconds. All these occasions embrace the swim and relaxation time, which is why they’re generally known as “ship off” occasions.
In the event you’re again into the pool and solely capable of swim a brief session as a consequence of COVID restrictions, Half 1 could possibly be a wonderful bang-for-your-buck session all in its personal proper! Give it a go and tell us the way you get on – higher nonetheless, swim it utilizing your Apple Watch or Garmin system and get some suggestions on how nicely you really paced your self utilizing our Execution Rating throughout the new Swim Easy platform.
Take pleasure in!