Swimming in your Backyard pool became pretty mainstream due to COVID-19. Most swimmers who had access to a pool became fairly innovative and used a swimming resistance band connected to a pole or fence post to swim in place.
Swimming with a resistance band is a lot harder than it looks. I definitely do not recommend you going outside with a resistance cord and trying to swim for the same duration, as you would swim normally. Swimming Resistance Bands add more stress to your body than just the water, so it increases your risk of injury along with alters your stroke mechanics — as the cord is constantly pulling you back.
A good rule of thumb is to swim with a Swimming Resistance Band for 1/3 the time you would normally swim. So if you normally swim for 1.5 hours, you would only swim with a cord for 30 minutes.
My Top 3 Favorite Sets for Swimming Resistance Bands:
#1 The Kicker
2x
4x :30 seconds FR swim (breathe every 3) on 1:00
4x :30 seconds FR kick w/ board on 1:10
4x :30 seconds FR swim (breathe every 3) w/ fins and paddles on :50
4x :30 seconds FR kick w/ board FAST on 1:00
Swim 1:00 EZ without cord after
First Round: FR
Second Round: FL
#2 Breakouts + Underwaters
2x
12 x 8 dolphin kicks + 6 FAST stroke cycles FR on :20 seconds rest
8 x 10 dolphin kicks + 8 FAST stroke cycles BK on :25 seconds rest
4 x 12 dolphin kicks + 10 FAST stroke cycles FL on :30 seconds rest
Swim 1:00 EZ without cord after
First Round: no fins
Second Round: with fins
#3 The Technique Doer
4x :30 FR Rotation Kick on 1:00
2x :15 R side kick FR on :20 seconds rest
2x :15 L side kick FR on :20 seconds rest
2x :20 6K/1 Stroke FR on :25 seconds rest
2x :20 6K/3 Strokes FR on :25 seconds rest
2x :30 FR with closed fits on :30 seconds rest
2x :30 FR swim on :30 seconds rest
2x :30 FR with paddles FAST on :30 seconds rest
4x 30 strokes FR DESC 1-4 on :30 seconds rest
Swim 1:00 EZ w/o cord
Swim Like A. Fish now offers Virtual Dryland + Strength training, along with Strength and Conditioning + Dryland Programs for Individuals and Teams!
Best of luck training in your outdoor pool. If you ever have any questions, feel free to email [email protected]!
Until Next Time,
Abbie Fish