courtesy ONEswim.com, a SwimmersBest brand
If you are a competitive swimmer, you are used to practicing 1-2 hours a day 4-6 days a week. You have likely been out of the water for over a month. If you have access to a backyard pool, it can be a great asset to helping you stay in shape. But, training in a backyard pool will require you to think differently about your training method. You will need new techniques (such as Surface Open turns) and plenty of resistance gear to make your short pool give you a true workout.
Kick drill are the best to do for a cardio workout in a short distance. If you only have a short amount of time, kick is the one thing you can do in a short pool to get a good workout.
See the article that digs deep into this topic with links to videos and workouts
Set For Backyard Drill
Equipment for Kick Drill: Power Bags, Snorkel, PowerChute
Power Bags over Calves:
Kick-Only 3 lengths of your pool (w/snorkel) (then 15 sec rest)
1 Min Vertical kicking (flutter kicking) – (1/4 turn rotation every 5 sec) arms across chest for 1 min, raise arms straight up in streamline for 5 sec every 15 sec (keep face out of water while arms are up)
Roll Power Bags over your Feet:
Kick-Only 2 lengths of your pool (w/snorkel) (then 15 sec rest)
1 Min Vertical kicking (flutter kicking) – (1/4 turn rotation every 5 sec) arms across chest for 1 min, raise arms straight up in streamline for 5 sec every 15 sec (keep face out of water while arms are up)
Repeat set
See Backyard Pool Resistance Kits
Additional Sets and Components
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ABOUT ONESWIM.COM, A SWIMMERSBEST BRAND
ONEswim.com is leading the way for the future of swim training equipment. The company offers a broad range of solutions for improving stroke technique, kick technique, and breathing technique. They provide swimmers, coaches, and teams with the tools they need to balance technique training with conditioning training. By combining the best drills with the best tools, the SwimmersBest products give swimmers instant tactile feedback so they can adjust their technique efficiently. The old way of having coaches constantly remind swimmers of their individual problems has proven to offer very little improvement in technique. All SwimmersBest products are designed to constantly ‘talk to the swimmers’ so they can feel the problems and make corrections. This unique approach means the swimmers are given negative feedback for incorrect stroke technique, which compels the swimmers to quickly correct the problem on their own. With a constant flow of new innovative product designs, SwimmersBest is a company that will continue to deliver solutions you need.
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