Last Updated on November 17, 2022 by admin
In this article, we’ll provide drills, hacks and tips on the benefits of resistance swimming training and how it can improve competitive performance.
The benefits of resistance swimming training
Resistance swimming training is used by all the world’s top coaches to subject their swimmers to a higher intensity of training.
- This develops a swimmer’s cardiovascular fitness, endurance and strength, enabling them to swim faster.
- Many sprint swimmers use resistance swimming training to help develop their speed and strength.
- This combination is usually referred to as swimming power.
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Resistance Training Drills
Resistance kicking with a kickboard
Introduction: This is an excellent drill for developing and maintaining a strong freestyle leg kick by adding additional resistance.
How to perform this progression: The swimmer starts by performing a slow and steady freestyle leg kick, with a kickboard (see diagram above)
- Instead of holding the kickboard flat at the top edge of the kickboard, the swimmer holds the kickboard vertically upright (figure 1), so that half the kickboard is under the surface (figure 2).
- For increased resistance, the swimmer holds the kickboard horizontally upright, so again half the kickboard is under the surface (figure 3).
‘Tow your buddy’
Introduction: This is an excellent kicking and pulling resistance drill, which also adds a bit of fun.
How to perform this progression: The swimmers pick a partner; this drill works better if the swimmers are roughly of the same size and ability.
- Both swimmers start in the water, one in front of the other.
- The swimmer in front floats and sculls in a prone position and lifts their legs to the surface.
- The swimmer at the rear grabs hold of both ankles of the swimmer in front. The left ankle in their left hand and the right ankle in their right hand.
- The swimmer in the front proceeds to freestyle pull for a length of the pool (25m) and the swimmer at the rear proceeds to freestyle kick while still holding the ankles of the swimmer in front.
- Swimmers change positions and repeat this drill for another length of the pool (25m) (see diagram above)
Pulling with a pull buoy
Introduction: The classic arm pulling drill, a great way of developing and maintaining an effective arm stroke.
How to perform this drill: This progression can be conducted over repeat sets of 100m/200m or, as I prefer, conducting a ‘pyramid’ in 100m steps i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).
- The swimmer places a pull buoy between their thighs and from a push & glide at the end of the pool, swims a given distance while performing a freestyle arm stroke only.
- Emphasis needs to be on a great technique, with high elbows on the recovery phase and a long, strong and controlled pulling action.
- Feet are in a pointed (plantar flexion) position.
Pulling with pull buoy with fists
Introduction: A further arm-pulling progression adds extra resistance through the introduction of clenched fists.
How to perform this progression: This progression can be conducted over repeat sets of 100m/200m or, as I prefer, conducting a ‘pyramid’ in 100m steps i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).
- For this progression as well as a pull buoy, swimmers pull while clenching their fists.
- This adds extra resistance to the arm pull and necessitates the swimmer to pull longer and harder and use their forearms as means of propulsion.
- Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.
- Often once swimmers have completed this progression with fists, when they go back to normal pulling with unclenched fists, most swimmers develop a better feel for the water and therefore some swimmers pull more effectively.
Water Polo Freestyle Drill
Introduction: This is a great but simple, speed endurance progression for sprinters.
How to perform this progression: The swimmer sprints freestyle for one length of the pool, with their head fully out of the water.
- Raising the head will lower the legs in the water and shorten the swimmer’s stroke, this will ensure that when performing this progression there will be plenty of resistance to overcome.
- Ensure the swimmer keeps their head upright and as still as possible, to ensure maximum resistance is achieved. (see diagram above)
Resistance Equipment
Detailed below is a selection of standard swimming equipment used for resistance training.
Affiliate Links: Our articles and posts may contain affiliate links, to products we use and recommend. If you buy something through one of these links, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Bungee/stretch Cords
Bungee cords are rubber/bungee resistance training cords that come in a variety of widths and lengths according to the resistance required and can be used both in and out of the water.
Using bungee/stretch cords can be a great way of getting a useful workout in a smaller pool. By attaching a cord to a heavy or fixed object on the poolside/deck, the swimmer then attaches themselves to the cord’s harness. This enables the swimmer to perform resistance training and stretching in the water, whilst the bungee cord keeps the swimmer confined to generally the same spot.
Related article on swimming training on the go
We have produced a related article on swimming training on the go. You can view it by clicking this link: swimming on the go
Drag Belt
A drag belt is a belt that can be attached to the swimmer’s waist, which has a series of cups fixed to it, that increases water resistance while training.
Drag Chute/Parachute
We recommended and I personally use Xrten Swimming Pool Parachute. We find this ideal for resistance training, with a stretch cord/bungee for tethered training and a drag chute/parachute for resistance pool training.
- The belt is made with a neoprene inside, and full velcro outside stitched to perfection. A nylon adjustable connection point loops around the belt, the parachute is made from a strong nylon, and measures.
- Convenient and useful, swimming resistance band can be easily adjusted, through the hook-and-loop to enter the swim training you want.
- Designed to strengthen specific muscles to swim and improve power, endurance and increased strength, explosiveness, useful tool for swimming training.
- Perfect for swimming training for marathons, or general workouts, the conditioning improves your strength, power strides, and endurance.
- 100% brand new, whether it’s pre-sales or after-sales service, we are committed to improving the best service for you.
Drag Shorts/Pants
Drag shorts/pants are a special heavier swimming trunk, worn by both girls and boys, in addition to their usual costume, to increase water resistance while training.
Many of our swimmers use and recommend Arena men’s drag shorts. They find these comfortable and ideal for resistance training.
Hand Paddles
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.
- Engineered to promote optimum hand position in the water and improve stroke technique
- Hydrodynamic design for optimum contact with water
- Unique airfoil shape to improve hand lift motion
- Flow holes improve aquatic sensitivity
- Paddle: polypropylene; Strap: latex
Kickboard
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
Pull Buoy
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.
Pulling Ankle strap
Many of our swimmers use and recommend the FINIS Pulling Ankle Strap. They find this ideal and comfortable for eliminating kicking when pulling.
- It’s a universal size that fits most swimmers.
- Ideal to use with a pull buoy.
Resistance Ankle Straps
Some of our swimmers prefer to use resistance cords that attach to the ankles. They use the SAMTITY 1 Swim Ankle Straps which they find comfortable to use and 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.
Resistant Cord Belt
We recommend the RUNACC Swimming Resistance Belt . We find this ideal for resistance and tethered swimming 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.
Related article on tethered swimming training
We have produced a related article on tethered swimming training. Which you can view by clicking this link: tethered swimming training
Related article on 20 ways to improve your competitive swimming
We have produced a related article, on 20 ways to improve your competitive swimming. Which you can view by clicking this link: 20 ways to improve your competitive swimming
Takeaways
Resistance swimming training is used by all the world’s top coaches to subject their swimmers to a higher intensity of training.
- This develops a swimmer’s cardiovascular fitness, endurance and strength, enabling them to swim faster.
Related article on assisted swim training
We have produced a related article on assisted swim training. You can view it by clicking this link: assisted swim training
Recommended swimming equipment
We have provided a recommended swimming equipment page, containing the swimming equipment that we and our swimmers use and recommend. You can access this page by clicking on the following link: recommended swimming equipment
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange. Is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange
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