How do I improve my tempo in freestyle swimming?

Hey swimmers! This is coach Milo.

Welcome to another Q&A session where I answer questions from you all on the internet.

Today's question is:

"How do I improve my tempo in freestyle swimming?"

Answer:

Milo explains that while the simple answer is “swim faster,” increasing tempo isn’t just about spinning your arms quicker. Faster arm turnover doesn’t guarantee forward movement if you’re not holding water. He compares this to car wheels spinning on ice—motion without traction doesn’t produce progress.

The real goal should be improving distance per stroke (DPS), meaning how far you travel with each stroke. Swimmers should prioritize holding water effectively and maximizing propulsion before worrying about tempo. Once a swimmer builds sufficient strength and technique to maintain DPS, they can safely increase tempo. Milo suggests tools like the FINIS Tempo Trainer Pro for advanced swimmers who can hold water while increasing stroke rate.

Summary:

Improving freestyle tempo starts with improving distance per stroke. Once strength and water hold are solid, tempo can be increased without sacrificing efficiency.