Tethered Swimming Training

Last Updated on February 7, 2024 by admin

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

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.

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

**Please note that as it can be difficult to time each set, for each tethered swimming set we count the number of strokes.**

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

Warm-up

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

Main set

Freestyle with pull buoy as 4 x 50 strokes

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

Freestyle with fins as 4 x 50 strokes/leg kicks

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

Single arm freestyle pulling as 4 x 50 strokes

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

Warm-down

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)

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.

Swimmer’s 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.
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.

Swimming resource library

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

Swimming equipment

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

Swimming Publications

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

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.
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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