Total Immersion Pace Mastery with the Tempo Trainer Revolution
The Total Immersion (TI) Pace Mastery concept redefines speed by prioritizing neurological efficiency over brute effort. Central to this is the Finis Tempo Trainer, a metronome-like device that trains swimmers to synchronize stroke rhythm with optimal stroke length (SPL). Here’s how TI integrates it into a transformative pacing strategy:
Core Concept: The Pace Formula
TI reduces swimming speed to two variables:
1. Stroke Tempo (seconds/stroke, set via Tempo Trainer).
2. Stroke Length (strokes per length, SPL).
By refining these, swimmers achieve predictable, repeatable pace without exhaustion. For example:
- A tempo of 1.20 sec/stroke + 18 SPL = 28.08 sec/25m.
- Reduce SPL to 16 at same tempo = 25.60 sec/25m (9% faster with less effort) .
Methodology: Training the Nervous System
1. Tempo Sweet Spot Identification
- Swim 4x25m at descending tempos (e.g., 1.40 → 1.30 → 1.20 → 1.10).
- Identify the fastest tempo where strokes feel controlled and rhythmic (no “slipping” technique). This becomes your baseline .
2. Kaizen Pyramids
- Descending Tempo Sets:
4x50m @ 1.30 → 1.26 → 1.22 → 1.18 (rest 10 sec).
Goal: Maintain SPL as tempo increases.
- Ascending SPL Sets:
4x50m @ 16 SPL → 15 SPL → 14 SPL (rest 15 sec).
Goal: Keep tempo steady while lengthening strokes .
3. Race-Pace Encoding
- For triathlons, TI Coach Joe (Jose) uses bilateral breathing + TT to regulate effort:
- Set TT to 1.08–1.12 sec/stroke for Ironman swims.
- Sync breathing every 3rd stroke to avoid oxygen debt .
Revolutionary Drills
A. Stroke-Count Stability
- Task: 8x100m @ 1.20 tempo.
- Focus: Keep SPL within ±1 stroke.
- Outcome: Teaches consistency—critical for open-water drafting .
B. Turn Efficiency
- Use TT to “steal time” on walls:
- Push off on 5th beep after final stroke.
- Glide to flags (5m) before first stroke. Saves 0.5–1.0 sec/turn .
C. Speed Equation
- Speed = (Stroke Length) × (Stroke Rate).
- TI’s “Green Zone” chart identifies efficient SPL/tempo combos.
- Example: Reducing SPL from 20 to 18 at 1.30 tempo cuts 100m time by 6 seconds .
Why It Works
- Mindfulness Over Mileage: The TT forces focus on each stroke’s quality, not just completion.
- Data-Driven Adjustments: Real-time feedback helps tweak technique mid-set (e.g., higher elbow catch at 1.10 tempo).
- Race Replication: Open-water simulations with TT mimic race-day pacing stress .
Pool Venue: Amoranto Sports Complex
Registration Fee: Pph1900
Inclusion Pool fee - 2hrs Class
Certificate of completion. TI self-coaching resources and videos
Note: Bring your own tempo trainer-metronome and calculator/cp
For Booking and Inquiry: Call/Sms #09953822453 Send a DM or email at josearcega@gmailcom/
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Registration form:
https://drive.google.com/file/d/1wavWLcHT6GnhKMz5D_4If819SDeDh9uA/view?usp=drivesdk
Assessment form:
https://drive.google.com/file/d/1CRzUiUuFOVX7bUHA5zbJxXWVzlmsS2Cc/view?usp=drivesdk
Get coached and find a Certified and Licensed TI Coach in your area
Find-A-Coach by clicking( click + Philippines)
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https://www.totalimmersion.net/get-coached/find-a-coach
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