SPECIAL: TETHERED SWIMMING / GARDEN POOL | PLAN
The link to training plan #118 from DOC SWIM, including PDF download:
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How to How to train while swimming with a rope
Swimming in place yet moving forward – here's how!
In our garden pool special, we discussed the possibility of installing your own training pool with a manageable investment of less than 800 euros. Besides costs and benefits, we also discussed the challenges of training "with a rope," as practiced in the example 4-meter-long pool.
There are three key differences compared to swimming for distance. Three problems with "swimming with a rope":
1.) Because we are standing in the water, we are no longer able to push off. Instead, we are now pushing the water backward. This requires a significant amount of effort!
2.) In addition to point 1, pushing the water backward reduces the stroke rate. Furthermore, it becomes difficult to maintain good technique as strength diminishes. The result: especially in the final third of the underwater stroke, the push-off phase, the propulsive surfaces are no longer consistently moved backward. This creates a latent risk of lifting the hands sideways out of the water. A technical error that should not be allowed to creep in!
3.) Maintaining a good body position in the water becomes more difficult, as there is no forward propulsion, and therefore no gain in distance. This results in a lack of water flow on the underside of the body. This flow, necessary for a high and stable body position, is absent and typically leads to the body and legs sinking when swimming in place.
Solutions for swimming with a rope
1.) The use of so-called anti-paddles reduces the propulsive surface area on the hands. The reduced surface area is easier to move through the water, which also reduces the effort required. Training becomes more controllable!
2.) The shape of the anti-paddles creates a kind of "cut" in the water, which can significantly increase the stroke rate. This aid allows for better variation of the stroke rate and maintenance at the usual level, similar to what you experience during distance-based swim training. Furthermore, your technique remains at a good level for longer – especially during the final push phase.
3.) To maintain this optimal body position in the water, a familiar aid is recommended. First, there's the pull buoy, which you can place between your legs for additional buoyancy. Try using two pull buoys to fully concentrate on your arm stroke.
Bonus Tip
Another useful aid is a swimmer's snorkel (or alternatively, a Powerbreather)! Because the wave action in a pool is completely different, you might swallow water while breathing normally. The reason: when swimming for distance, we create a bow wave at our head, which makes breathing easier. Swimming in place, however, only creates turbulence in the pool, so much so that waves can travel from back to front and thus enter the mouth. The swimmer's snorkel prevents such problems and also improves body position in the water, allowing for better observation of the swimmer's pull. In short: the swimmer's snorkel is practically an indispensable aid when swimming with a rope.
Training Plan
In this case, the training plan is a classic maintenance program. The mix of different training methods is designed to keep your fitness at a good level. To set your own priorities, you can extend individual components or even use them exclusively. For example, you could also complete a classic GA1 (General Aerobic 1) workout or a short speed workout. Plenty of options! This training plan is intended to provide guidance and inspiration. Have fun and good luck!
Music:
Track: Kozah - Hyperdrive [NCS Release]
Music provided by NoCopyrightSounds.
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A training plan by Holger Lüning