Tethered Swimming Training

In this article, we’ll provide advice, drills, hacks and tips on tethered swimming training.

Tethered swimming training involves a swimmer being attached to a resistance cord (bungee) which is attached to a solid and immovable object.

What are the benefits of tethered swimming training?

Many of the world’s top swimmers regularly use tethered swimming training as a part of their training programme.

There are many benefits of tethered swimming training, these include,

Allowing the swimmer to continue training when their usual body of water is unavailable
Enabling the swimmer to conduct a quality training session in a small pool.
Allowing the swimmer to focus on their technique.
Enabling the swimmer to develop their power and strength.

Types of swimming tethers

There are two main types of tethers used by competitive swimmers, a swim belt or an ankle tether.

A swim belt is a strap that fits around the swimmer’s waist with a resistance cord attached.
An ankle tether has two ankle straps with a resistance cord attached to each.
Both types have clips or a fixing device that allows it to be tethered to a solid and immovable object.
Our swimmers use both types, both are effective. It’s just a matter of personal preference.

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Resistance Cord Ankle Straps

Some of our swimmers prefer to use resistance cords that attach to their ankles.

Many use the Samtity 1 Swim Ankle Straps which they find comfortable to use and are reasonably priced.

Comfortable neoprene foot straps – this new type of very thick neoprene cushion, we added thick neoprene to the ankle strap. Therefore, when you swim, you will not fall.
Turn the family swimming pool into a professional arena – A good way to improve all general swimming styles. Suitable for all people. Very suitable for swimming training and practice.
Low-impact cardiopulmonary function training – for fixed resistance training / endless swimming pool for adults, children, professional players, amateurs.
The hook and loop fastener closure, perfect fit – adjustable foot cover size.
Swimming coaches are easy to use and can help improve any swimming posture and quickly condition your body. This product is suitable for all adults and children who need strength training.

Resistance Cord Belt

We recommend the Aonesy Swim tether swimming belt.

We find this ideal for tethered training and resistance training
Suitable for water training, increases effective training of the intensity of the swimming, training endurance and strength.
High quality latex hose with excellent workmanship, abrasion resistant, and durable.
Premium Belt with Tauchfa Ser lining, soft and comfortable.
Has adjustable hip strap, you can hang the adjusted fit Fit free, even snugly and easy to wear or take off.
Thanks to its quick drying design, easy to clean after each use.

Setting up a training pool at home

Some swimmers set up a training pool at home.

Plastic inflatable pools or those with metal frames are popular and relatively inexpensive choices.
When choosing a pool for home, swimmers should ensure that it is the correct depth to facilitate their particular arm stroke.
We also advise purchasing a water testing kit and pool cover, to ensure the swimmer continues to swim in a safe and clean environment.

A tethered swimming training session

Listed below is an example of a tethered swimming training session.

Please note that as it can be difficult to time each set, for each tethered swimming set we count the number of strokes.
The swimmer should ensure that have they warmed-up correctly on dryland before entering the water.

Recommended equipment

A tether, hand paddles, fins, pull buoy and kickboard

100 strokes as easy freestyle with the focus on their best technique (10 seconds rest interval)

4 x freestyle as

20 strokes at drill pace, with their best technique
15 strokes building to a 200m race pace
5 strokes holding that 200m race pace
10 seconds rest interval

2 x 50 strokes freestyle as

catch-up drill
10 seconds rest interval

4 x 50 strokes freestyle with pull buoy as

Odd reps 1&3) As pulling with a pull buoy
Even reps 2&4) As pulling with a pull buoy and hand paddles
15 seconds rest interval

4 x 50 strokes/leg kicks freestyle with fins as

Odd reps 1&3) As swim with fins
Even reps 2&4) As kicking with fins and kickboard
15 seconds rest interval

4 x 50 strokes freestyle single arm pulling as

25 strokes right arm pull
25 stroke left arm pull
15 seconds rest interval

4 x freestyle as

20 strokes at drill pace, with their best technique
15 strokes building to a 200m race pace
5 strokes holding that 200m race pace
10 seconds rest interval

100 strokes easy freestyle with the focus their best technique (10 seconds rest interval)

Swimming equipment

Many of our swimmers use and recommend Speedo Tech Paddles. They find these the ideal hand paddles for resistance training”. These come in three sizes, small, medium and large.

Designed and engineered to help swimmers get the right-hand position and the right technique
Get more from every stroke with the enhanced hydrodynamic design
Specially-created airfoil shape to help hand lift motion
Several flow holes across the paddle improve aquatic sensitivity
A great training aid

Many of our swimmers use and recommend the FINIS foam pull buoy. They find this ideal for resistance training”. These come in two sizes, one for seniors and the other for juniors.

Immobilizes legs to maximize the upper body
Immobilizes legs and provides lift to help build upper body strength and increase focus on proper hip rotation.
Aligns the body from head to toe and improves symmetry.
EVA Foam provides durability and prevents skin irritation.
Available in Adult and Jr. sizes; the Jr. size is ideal for swimmers with smaller legs or under the age of 12.

Kickboards are an essential piece of swimming equipment.

Many of our swimmers use and recommend the Speedo Kickboard.

This traditionally shaped (tombstone) kickboard is good quality and size.
It gives good buoyancy and has additional handgrips.
Designed to target and tone the lower body
Improves leg strength and kick technique
Grip holes increase grip and allow different positions while training
Contoured for extra comfort
Made from Ethylene Vinyl Acetate

Many of our younger and less experienced swimmers use Cressi Light Fins, as they find them light, comfortable and ideal for kicking training.

Cressi fins designed specifically for the pool and for training
The short blade is made from highly reactive and light materials to guarantee agile and not very tiring, but still effective kicking
The length of the blade and the materials used have been studied to enable perfect muscle training, without ever causing painful cramps
Ultra-durable
Lightweight, ideal for travel

Many of our senior and more experienced swimmers use Finis Zoomer Gold Fins, as they find them comfortable and ideal for developing their leg speed.

Forward Propulsion Hydro Channels Efficiency propels you forward
Short Blade Promotes shorter and faster kicks
Fitness Oriented Fin Increases leg strength and builds cardiovascular conditioning
Fluid Separator Allows the foot to easily slice through the water
Flex Box Catches water on the up kick, targeting and strengthening hamstrings and glutes

Takeaways

In this article, we’ll provide advice, exercises, hacks and tips on tethered swimming training.

Many of the world’s top swimmers regularly use tethered swimming training as part of their training programme.

There are many benefits of tethered swimming training, these include,

Allowing the swimmer to continue training when their usual body of water is unavailable
Enabling the swimmer to conduct a quality training session in a small pool.
Allowing the swimmer to focus on their technique.
Enabling the swimmer to develop their strength and endurance.

Swimmers safety and medical advice

When performing any form of swimming training exercise, swimmers should ensure that:

They have enough room to safely perform each exercise.
That all the equipment is fit for purpose and safe to use.
Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
That they warm-up properly beforehand.
Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

We have produced a swimming resource library.

This contains links to all of our blog post.
These are subdivided by swimming category

To access any article simply click on the attached page link: swimming resource library

We have provided a recommended swimming equipment page.

It contains swimming equipment that we and our swimmers use and recommend.
You can access this page by clicking on the following link: swimming equipment

We produce a growing range of publications on a wide range of swimming subjects.

These include competitive swimming drill publications for backstroke, breaststroke, butterfly and Freestyle.
For information regarding our portfolio please follow our link: Swimming publications

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It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
It’s for all those who are interested in competitive swimming, either in the pool or in open water.

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