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I got a Tempo Trainer for Christmas. I just can't figure out where to begin. It's the Finis Tempo Trainer Pro. I started out using it for longer sets, like 3 or 4 by 1000. I set it to beep on the pace I thought I could hold the whole time, which I think was about a 1:32 pace then (mode 2 on the tempo trainer pro). I realized immediately I really, really sucked at pacing in the pool. I would start out way too fast and then blow up and fall behind. After I got my pacing down and could pace 3x1000 well at 1:32, I bumped it up to 1:31. Then 1:30, etc. Now I'm doing them on a 1:24 pace. So I just set it to beep every 1:24 and I focus on trying to hit the wall when it beeps or maybe a bit ahead. If I do something like 3x1000 I might take a minute rest or sometimes I just wait for the next beep before I start the next one so my rest equals my 100 yard pace. I find it really helps mentally on long sets because it gives me something to focus on. You also know if you're falling off pace or if you gained some time, which can be good too if you're playing around with your form. Instant feedback.
I also do stroke rate sets (mode 3). I do 3x10 minutes with 2 minutes rest at a stroke rate that's quick but not so fast my form falls apart. I do this set the day after a hard ride so my legs are tired and I wear my cheater shorts (Roka Sim) and just focus on stroke rate, catch, etc. It's a tough set, but that combined with a distance set and a set with some short, fast intervals each week (like 10x50 all out with a minute rest) and I've been swimming some of my fastest times ever in the pool and my volume is actually lower than it has been the past few years.
Not sure on the distance. So far my watch has been spot on.
I hope this helps.