This Blog is a reproduction of an article I wrote for Outdoor Swimmer back in July 2020.

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This was written during the pandemic but swim tethers are still popular with swimmers with a small backyard pool and for swimmers and triathletes who want the keep swim training when on holiday and on business travels. These tethers can be used in small hotel pools or small pools in holiday villas.

With local pools shut and no access to the open water you might think you have no swimming options beyond splashing about in your bath. But a garden pool is not as expensive as you might think and will allow you to train using a swim belt, bungee or tether. It’s very effective and actually a great workout. See below for some pool options available online for delivery.

Training with a swim belt or tether can increase speed, improve technique and endurance for an overall stronger open water swim. Whether it is practising bilateral breathing, kicking or sighting, a swim belt/tether should be part of your swim training.

Olympic open water champion Sharon van Rouwendaal showing how it’s done!

So, what is a swim tether?

I have tried both types and I personally prefer the ones that tether to your feet. They give you great feedback from your feet and whether your legs are splitting during your stroke and causing extra drag. You can also get a sense of your body rotation. Tethered swimming is great to really tune in to what your entire body is doing.

The tethers that goes around your waist are also great for all swimming strokes so, if you can, try both. However, the belt types of tether may need attaching higher up to avoid impeding your feet and aiding rotation.

I use a Swimovate Poolmate watch to record my swims when using a tether as other watches may only use GPS – during tethered swimming your GPS watch won’t show good data as you won’t be swimming very far!

You simply attached your swim tether around your waist or feet/ankles and the other end to a pole or fence post and get in the pool and swim away from the where you have tied the other end to. You swim stationary in the pool.

Note that as you are stationary you are not creating a bow wave and pocket or air to breath into so you may need to turn your head slightly more.

An example of a waist swim tether on Amazon

The Advantages of Tethered Swimming

There are many reasons to choose a swim tether to aid with your swim training and here are a few reasons to consider purchasing this cost effective piece of swimming kit.

• Be used for a variety of sessions including technique, strength and endurance.
• Improve your ability to swim in a straight line instead of weaving from one side to the other.
• Aid in practising bilateral breathing, helping you concentrate on the least amount of head rotation you need to take a breath on each side.
• Improve your kicking by allowing you to concentrate on the motion from your hips and thighs rather than from your knees.
• Enable you to work on sighting, which is something all open water swimmers need to practise. Set up a water bottle or cone on the other side of the pool as something to sight on. Lift your head slightly with your eyes just above the water like “crocodile eyes” and then breath to the side. Try not to breath to the front as your hips will sink low and cause drag.
• Be a good tool for drills, especially one-arm drills. Swim with one arm for a set amount of time, then switch to the other. This drill will help produce a more even stroke. You can also use it with other kit such as paddles and a swim snorkel.
• Help to minimise over-rotation by letting you concentrate on equal rotation for each side.
• Allow you to apply the same pull force with each arm and aid in a full stroke for each arm.
• You can also use your swim tether for water running. Water running is a great way to run with low impact. Ideal for re-hab.

Swim tethers are also ideal for taking on holiday of business travel where you hotel may have a small or odd shaped pool where lengths are not possible.

Training Session Example

When tethered swimming you are stationary so you can't swim to speed or distance so I wrote this session based on time swimming and number of strokes taken. This example swim session can help you create your own tethered swim session. If you would like more tethered swim sessions you can find them in my free swimming book.

DURATION

35 – 40 minutes

EQUIPMENT

Tether, paddles

WARM UP

5 – 10 mins getting used to the tether with easy front crawl (FS)

What is your beat kicking? Are you rotating your hips and shoulders? How was your head position? What is your arm extension?

40 strokes with paddles concentrating on hand entry

40 stokes normal FS

40 strokes paddles concentrating on catch and pull phases

20 strokes left arm only, 20 strokes right arm only

MAIN SESSION

5 x 100 strokes with 20s RI

1-minute easy swim

Sighting:

5 x 100 strokes as:

1. 20 sighting every breath (left) + 80 settle into sighting every 2 breaths B2s +30s

2. 20 sighting every breath (right) + 80 settle into sighting every 2 breaths B2s +30s

3. 100 B3s sighting every 2 breaths swap to sight on other breathing side half-way

4. 100 sighting every 5 strokes – breath when you need to

5. 100 sighting every 5 strokes – breath B5’s

Which works best for you?

WARM DOWN

5 minutes easy stroke choice. It's also a great idea to stretch out well after each swim using upper and lower body static stretches or foam roller.

Set up your own Backyard Pool with a Swim Tether

Intex Pool – Metal Frame Rectangular Pool 300 x 200 x 75 cm, £109

Pump and Filter – Intex Krystal Clear Swimming Pool Filter Pump & Cartridge, £54.99

Solar Heating Mat – Intex Eco-Friendly Solar Heating Mat, £24.99

Waist Swim Tether, £19.99

Total Cost for pool, filter, tether and solar heating: £209

Note: You should also consider a water testing kit and pool cover. Check the depth of your pool to ensure your particular arm stroke is suitable. Depending on where you live you may need to get more mats to raise the temperature more and swim in a wetsuit. Other pools are available.

Conclusion

Embracing tethered swimming can be a game-changer for swimmers and triathletes alike. Not only does it offer a cost-effective alternative to traditional pool access, but it also provides a targeted and efficient workout right in the comfort of your own backyard. By investing in a low-cost pool, filter, solar heater, and swim tether, you're not just saving money, but you're also investing in your fitness journey.

The tethered swim session outlined in this blog serves as a testament to the effectiveness of this method, enabling you to improve your stroke technique, build strength, and enhance endurance. Whether you're a seasoned athlete or just starting out, the tethered swim offers a versatile training option that can be tailored to your specific needs and goals.

So, if you find yourself without easy access to a traditional 25 or 50 metre pool on holiday or whilst travelling for business, don't let it hinder your progress. With a bit of creativity and a modest investment, you can create a dedicated swimming space in any small pool. Embrace the benefits of tethered swimming and watch as your performance and confidence in the water soar.

Do you fancy trying tethered swimming? Here are some training plans with Tethered swimming option on Final Surge

Click on the link to get a FREE Swimming training book featuring tethered swimming sessions.

FREE Open Water Swimming book with open water swim tips, kit and swimming sessions including tethered swim sessions.

Need a training plan? I have plans on TrainingPeaks and FinalSurge marketplace:

TrainingPeaks

FinalSurge

8020 Polarised Training Plans

I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com

FAQ: Tethered Swimming in a Small Pool

Q1: What is tethered swimming?

Tethered swimming is a form of stationary swimming where a swimmer remains in one place while swimming against a resistance provided by a tether or cord attached to the swimmer and anchored to a fixed point.

Q2: Can I practice tethered swimming in a small pool?

Yes, it's possible to practice tethered swimming in a small pool. However, it's important to ensure that the pool is deep enough for the swimmer to comfortably swim without touching the bottom. You can use a hotel pool when on holiday or on business travel or a small pool in a holiday villa.

Q3: What equipment do I need for tethered swimming?

You'll need a swim tether system, which typically includes a harness or belt for the swimmer, a cord, and an anchor point. Additionally, you may want fins, a snorkel, and a swim bungee for added resistance and support.

Q4: How do I set up a tethered swimming system in a small pool?

Begin by securing the anchor point on one end of the pool. Attach the cord to the anchor and then to your harness or belt. Ensure that the tether is of an appropriate length for the pool size. Make sure there's enough tension to provide resistance but not too much that it hinders your movement.

Q5: Are there safety considerations for tethered swimming?

Yes, safety is crucial. Ensure the anchor point is secure and won't move during your swim. Be cautious of the tether's tension to avoid overexertion or potential injury. It's also a good idea to have a spotter nearby for added safety.

Q6: What are the benefits of tethered swimming in a small pool?

Tethered swimming in a small pool allows you to work on your stroke technique, build strength, and improve endurance in a confined space. It's a great option when access to larger pools is limited.

Q7: Can I use tethered swimming for rehabilitation or injury recovery?

Yes, tethered swimming can be a valuable tool for rehabilitation. The controlled environment and resistance can help in recovery from certain injuries or surgeries. However, it's important to consult a healthcare professional before starting any exercise regimen after an injury.

Q8: Can I incorporate other equipment with tethered swimming?

Yes, you can use additional equipment like swim fins, paddles, and snorkels to enhance your workout. These tools can provide added resistance and help target specific muscle groups.

Q9: How can I make the most of tethered swimming sessions?

Focus on maintaining proper form and technique. Use a variety of strokes and drills to target different muscle groups. Consider incorporating interval training to vary intensity levels. And always listen to your body to avoid overexertion.

Q10: Where can I find a tethered swimming system for my small pool?

You can find swim tether systems from various sports equipment retailers, both in physical stores and online. Make sure to choose a system that suits the dimensions of your pool and your specific needs.

Remember to consult a fitness or swimming professional before starting any new exercise regimen, especially if you have any existing health concerns. Happy swimming!

FAQ: Designing a Tethered Swimming Session

Q1: How do I begin designing a tethered swimming session?

Start by identifying your goals. Are you aiming to improve endurance, work on stroke technique, or focus on strength training? Tailor your session accordingly.

Q2: What are some key components of a well-rounded tethered swimming session?

A balanced session typically includes a warm-up, main set, and cooldown. The warm-up prepares your body for the workout, the main set is where you focus on specific goals, and the cooldown helps your body recover.

Q3: How long should a typical tethered swimming session last?

The duration can vary depending on your fitness level and goals. Beginners might start with 20-30 minutes, while more experienced swimmers can extend sessions to 45-60 minutes. Always listen to your body and adjust accordingly.

Q4: What should I include in the warm-up for a tethered swimming session?

Begin with light, dynamic movements to get your heart rate up. Incorporate arm swings, leg swings, and gentle strokes to activate the muscles you'll be using in the main set.

Q5: How can I structure the main set for a tethered swimming session?

The main set should align with your goals. For endurance, focus on longer intervals with short rests. For technique, include drills and focus on form. Strength training may involve intervals with added resistance or using equipment like fins and paddles.

Q6: Can you provide an example of a tethered swimming session for strength training?

Sure! Here's an example:

Warm-up (10 minutes): Light flutter kicks, arm circles, and freestyle strokes.

Main Set (20 minutes):

5 x 2 minutes high-intensity swimming with swim bungee for added resistance, with 1-minute rest intervals. (15 mins)

5 x 30 seconds with pull buoy and paddles, focusing on powerful strokes. 30 seconds rest between intervals. (5 mins)

Cooldown (10 minutes): Easy strokes with focus on stretching and controlled breathing.

Q7: How can I incorporate interval training into a tethered swimming session?

Intervals involve alternating periods of high-intensity activity with periods of rest or lower intensity. For example, you might swim at maximum effort for 10-20 seconds, followed by 30-60 seconds of easy swimming or rest.

Q8: Should I include drills in a tethered swimming session?

Yes, drills are beneficial for improving technique. Include exercises like sculling, single-arm drills, and kickboard work to isolate specific aspects of your stroke.

Q9: How often should I change or modify my tethered swimming sessions?

It's good to vary your sessions to prevent plateaus and keep things interesting. Change aspects like interval lengths, strokes, and added resistance periodically.

Q10: Can I track my progress in tethered swimming sessions?

Absolutely! Keep a log of your sessions, noting distances, times, and any additional equipment used. This helps track improvements and adjust future sessions accordingly.

Remember to listen to your body, stay hydrated, and consult a fitness professional if you have any specific health concerns or conditions. Happy tethered swimming!

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