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"One job of the coach is to help athletes find the optimum
combination of stroke rate and stroke length that will allow
them to swim at some desired speed with the least energy
expenditure. Nevertheless, the range of differences is small
enough to allow us to make generalizations concerning the
best rates for each event."
- Ernie Maglischo & Spot,
Author of "Swimming Fastest"
C H A R T 1 :
The Range of Stroke Rates for Male and Female World
Class Swimmers in Each Competitive Event
(OLYMPIC GAMES, ATLANTA '96 AND WORLD CHAMPIONSHIPS, PERTH '98)
Stroke Rates
in Cycles/Min
Women
50 Free
60 - 65
100 Free
53 - 56
200 Free
48 - 54
400/500 Free
42 - 55
800/1000 Free
44 - 54
100 Back
50 - 56
200 Back
40 - 42
100 Breast
47 - 53
200 Breast
34 - 45
100 Fly
52 - 56
200 Fly
45 - 54
Men
50 Free
56 - 67
100 Free
50 - 56
200 Free
43 - 51
400/500 Free
38 - 46
1500/1650 Free
39 - 43
100 Back
48 - 53
200 Back
42 - 44
100 Breast
52 - 55
200 Breast
38 - 42
100 Fly
52 - 56
200 Fly
48 - 54
www.finisinc.com • 888-33-FINIS (TOLL FREE) • Exclusive Nor th American Distributor of LANE 4
Tempo Trainer Workout Reference Card
Tempo Trainer:
An electronic device that attaches to a goggle strap or is placed under a swim cap which
transmits an audible beep to help develop consistency of stroke rate in all four strokes.
These charts are helpful in providing swimmers and coaches instant guidelines for
stroke rates of every event. For additional information: www.finisinc.com and
"Swimming Fastest" by Ernie Maglischo.
Tempo Trainer Setting
(Seconds/Stroke)
.46 -.50
.54 - .57
.56 - .63
.55 - .71
.56 - .68
.54 - .60
.71 - .75
1.13 - 1.28
1.33 - 1.76
1.07 - 1.15
1.11 - 1.33
.45 - .54
.60 - .54
.59 - .70
.65 - .79
.70 - .77
.63 - .57
.68 - .71
1.08 - 1.15
1.43 - 1.58
1.07 - 1.15
1.11 - 1.25
Your Personal Pace Coach
C H A R T 2 :
Standard Stroke Rates
20
3.00
1.50
21
2.86
1.43
22
2.73
1.36
23
2.61
1.30
24
2.50
1.25
25
2.40
1.20
26
2.31
1.15
27
2.22
1.11
28
2.14
1.07
29
2.07
1.03
30
2.00
1.00
31
1.94
0.97
32
1.88
0.94
33
1.82
0.91
34
1.76
0.88
35
1.71
0.86
36
1.67
0.83
37
1.62
0.81
38
1.58
0.79
39
1.54
0.77
40
1.50
0.75
41
1.46
0.73
42
1.43
0.71
43
1.40
0.70
44
1.36
0.68
45
1.33
0.67
46
1.30
0.65
47
1.28
0.64
48
1.25
0.63
49
1.22
0.61
50
1.20
0.60
51
1.18
0.59
52
1.15
0.58
53
1.13
0.57
54
1.11
0.56
55
1.09
0.55
56
1.07
0.54
57
1.05
0.53
58
1.03
0.52
59
1.02
0.51
60
1.00
0.50
61
0.98
0.49
62
0.97
0.48
63
0.95
0.48
64
0.94
0.47
65
0.92
0.46
66
0.91
0.45
67
0.90
0.45
68
0.88
0.44
69
0.87
0.43
70
0.86
0.43
71
0.85
0.42
72
0.83
0.42
73
0.82
0.41
74
0.81
0.41
75
0.80
0.40
76
0.79
0.39
77
0.78
0.39
78
0.77
0.38
79
0.76
0.38
80
0.75
0.38
81
0.74
0.37
82
0.73
0.37
83
0.72
0.36
84
0.71
0.36
85
0.71
0.35
86
0.70
0.35
87
0.69
0.34
88
0.68
0.34
89
0.67
0.34
90
0.67
0.33
91
0.66
0.33
92
0.65
0.33
93
0.65
0.32
94
0.64
0.32
95
0.63
0.32
96
0.63
0.31
97
0.62
0.31
98
0.61
0.31
99
0.61
0.30
100
0.60
0.30
* Seconds per stroke only applies to
Freestyle and Backstroke.
®
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