Here if you want to swim 2 minutes per 100m/yds in a 25m/yd pool, you set it to beep every 30 seconds, wait for the beep to set off and then pace your swim so you turn and push-off when the beep goes. This works well for CSS sets and has the added benefit of helping you pace things so you don't start too fast and get ahead of the beep, only to blow up and fade for the rest of a set.
To get recovery you would take a one-beep-interval rest. So for someone swimming 2 minutes per 100 as their CSS pace, a simple CSS set might be:
This means you finish each 200 on a beep and then set off on the next beep. For a longer rest take 2 beeps.
Beating The Beeper
However, there is a second way of using a Tempo Trainer which is useful for longer sets and perhaps if the pool is busy and you're having to work around other swimmers. Here you set the beeper to a slightly slower speed but deliberately get ahead of it, taking the time you gain as recovery when you stop between swims. You don't wait an extra beep - you wait for it to catch you up again and then you go.
|Long sets beating the beeper are perfect preparation for longer open|
water swims and Ironman triathlon
Since we're doing longer sets here, we normally set the beeper every 50 (or 66m in a 33m pool) to stop you going beep-crazy! So you double the CSS number going in the beeper (going from 25 to 50 between beeps) and in this case we're going to give you 5 seconds recovery per 50 swum (in the jargon "RM5").
For our 30 seconds / 25 CSS swimmer above, this means setting the beeper to 65 seconds (1:05). Still following? It's not that hard but the SS Coaching System does all the maths for you on this and tells you exactly what to program in for every session!
So an example Beating The Beeper set might be:
(1:05 beep for our swimmer)
That's 2400m/yds - a nice testing set! You swim this straight through, getting ahead of the beeper and immediately starting the next swim when it catches you up. So the beeper is actually your 'cycle time'. You should have time for a quick sip of drink, compose yourself and then you're off again.
3x 400 on RM4
2x 400 on RM3
1x 400 on RM2
We've previously mentioned Pink Mist on the blog here: www.feelforthewater.com/2015/03/introducing-pink-mist-set.html
The Swim Smooth Coaching System
If you haven't tried the SS Coaching System app then you're missing out:
As well as all of our stroke correction expertise to improve your stroke technique, it's packed with training plans for every distance of race and level of swimmer. In fact in there's a complete library of 75 (!) Red Mist sessions to choose from:
One of the beauties of the system is that once you've configured your CSS pace, the system does all the maths for you and for every training session tells you exactly what to program in your Tempo Trainer Pro: