Still, even if you only pump 25-30 pump like that you are putting a lot of stress on your pump and it is not working efficiently either. If you short stroke it, all the air does not get transferred and at that speed, a full stroke will damage things with all the force.

I usually do a full up or down stroke over 3-4 seconds or so. When you get to the top or the bottom make sure to hold it there for a half second to ensure that all of the air is transferred to the next stage. Most of the work happens in the last few inches.