Courtesy of FINIS, a SwimSwam partner for 12 years.
By Glenn Mills – Co-Founder of GoSwim.tv
Teaching fast swimming is a complex challenge, requiring an individualized approach for every athlete. No two swimmers are alike, so coaching methods should be adaptable rather than a one-size-fits-all approach.
To simplify the process of teaching competitive swimming, we break it down into four fundamental pillars:
- Tempo – The rate at which a swimmer completes a stroke cycle (two “hand hits”).
- Distance Per Cycle (DPC) – How far a swimmer travels with each stroke cycle.
- Breakout Distance – How far from the wall a swimmer starts swimming after a turn or start.
- Underwater Velocity – The speed at which a swimmer moves underwater.
By focusing on these four pillars, you streamline the teaching process and equip swimmers with the tools they need to reach their goals—whatever they may be.
Why Tempo Is Key
When coaching young swimmers, it’s essential to provide measurable and consistent targets. One example of a very measurable target is the swimmer’s breakout point. If the goal is to break out a certain distance past the flags, that goal is visible to the swimmer (and coach) and will help them develop better streamlines, push-offs, and underwaters.
Holding a certain stroke rate – or tempo – is another measurable and consistent target for improving performance.
Think about how a swimmer usually chooses to go faster:
- They push off farther.
- They move their arms faster.
- They kick harder.
Those three things can work to increase speed, but they often come at the price of increased energy expenditure. A smarter approach – and the real key to long-term success – is to increase distance per cycle while maintaining the same tempo and breakout distance.
That one’s important so I’ll say it again. The key to faster swimming and long-term success is to increase distance per cycle while maintaining the same tempo and breakout distance. This combination of skills ensures that improvements come from better swimming technique, rather than just relying on a strong push-off, a bigger kick, or a faster stroke rate.
How Coaches Can Track and Apply These Concepts
Keeping track of multiple variables for a pool full of swimmers can seem overwhelming, but the simplest way to monitor tempo is by using a FINIS Tempo Trainer, an easy-to-use tool that helps swimmers refine their stroke efficiency and pacing. Think of it as a wearable metronome. Once each swimmer learns how to use the device, they can then take ownership of setting their own targets and tracking their own progress.
Here’s a simple set that can help introduce swimmers to the FINIS Tempo Trainer and to the concept of increasing distance per cycle while maintaining stroke rate:
4 X 50 with the FINIS Tempo Trainer in Mode 1, and set to a comfortable rate for the swimmer. Goal: Descend time on each 50 without increasing tempo or breakout distance.
Hint: The only way to get faster is by increasing distance per cycle, a skill that translates directly into real-world speed gains.
Let’s take a practical example:
- A swimmer has a 5-yard breakout on both lengths of a 50-yard freestyle.
- They take 15 strokes for the 50 and finish in 30.00 seconds.
- If they maintain the same tempo but increase distance per stroke by just 2 inches, how much faster will they be?
By applying simple math, we find that this slight improvement in stroke efficiency results in a new time of 29.4 seconds. That’s a 0.6-second drop—just from two extra inches per stroke.
Building Long-Term Success
This method isn’t just about short-term gains. If a swimmer focuses on improving distance per cycle while maintaining tempo, they develop a strong foundation. Then, as they mature and gain strength, they can gradually increase tempo while maintaining their improved stroke efficiency.
By following this cycle—building efficiency first, then adding speed—swimmers maximize their long-term potential.
The Role of Breakout Distance & Underwater Velocity
The other two pillars, breakout distance and underwater velocity, should also be consistently developed with correct technique. Even one strong underwater dolphin kick is better than none, so starting with a consistent and well-executed breakout is key.
Using the flags as a marker for all levels of swimmers provides a simple, achievable standard without overwhelming younger athletes. A good push-off and streamline alone can get most swimmers to that point, making it an easy yet effective skill to track.
The Power of Small Improvements
When all four pillars come together, swimmers become faster, more efficient, and more confident. Tracking even small data points—like tempo and breakout distance—makes it easier to see real progress, even for the youngest swimmers.
And sometimes, all it takes is that little “BEEP BEEP” from a FINIS Tempo Trainer to set a swimmer on the path to success.
Ready to elevate your swimmers’ performance? The FINIS Tempo Trainer Pro is the ultimate tool for building consistency, efficiency, and speed. Shop now and start seeing results today!
About FINIS, Inc.
John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in Northern California in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through innovation, high-quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.
