> 04/09/07 Tether Practice | GoSwim TV

04/09/07 Tether Practice

Did this in a hotel pool with steps at both ends rather than walls. It was 25 yards from handrail to handrail — pretty good for a tether setup.

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 free
100 flutter
100 back
100 dolphin
100 free

200 breast kick, various positions

MAIN SET: 2200
Set up a long-belt slider.

Resist/Assist Set with tether:
* Push off, pull down, 30 head-lead breast kicks, 30 hand-lead breast kicks, swim breaststroke resisted to the “wall”, turn, swim breaststroke assisted back to starting point
* Push off, breaststroke pullout, resisted eggbeater kick to the “wall,” turn, swim breaststroke assisted back to starting point
* Push off, breaststroke pullout, swim resisted breast to “wall,” turn, swim breaststroke assisted back to starting point
* Push off, 10 strokes resisted freestyle, 10 “breath’s worth” of flutter kick, continue swimming resisted freestyle to “wall.” Float back to starting point.

Stationary Tether Set (with tether and fins):
* Push off, 100 strokes of pulse breaststroke against the tether, focus on big setup for the outsweep, keeping head in water through the outsweep, and getting a BIG pull…turn, swim assisted pulse breaststroke back to starting point.
* Repeat 100 strokes as above.

100 EZ freestyle without the tether — recovery

Repeat the Resisted/Assisted Set as above.

Repeat the Stationary Set as above, except this time it’s 50 strokes rather than 100.

100 EZ freestyle without the tether — recovery

Repeat the Resisted/Assisted Set as above.

Repeat the Stationary Set as above, except this time it’s 25 strokes rather than 100.

WARMDOWN: 100 EZ

Total Yardage: 3000 equivalent