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Training with the PowerBags

How to Use the PowerBags

Fix low hips
  • 360 T-Press (6 kicks on each of the 4 sides)
    • PowerBags on feet or as skirt
  • 6 kick switch
Fix the amplitude of the flutter kick
  • 360 T-Press
  • 6 kick switch
Fix drifting 1 beat kick scissor kick
  • Over sized PowerBags with 1 beat kick
  • PowerBag on problem leg and lift other leg in air
Fix low Freestyle arm recovery
  • PowerBags as sleeves
    • Do pull timed sets
    • Stun Gun (pause the arm before entering the water for 2 seconds)
    • Zipper Drill (drag the thumb up the body to the entry)
    • Fingertip Drag Drill (drag the fingertips across the water on the arm recovery)
Training a High Elbow Catch with the Power Bags
  • First start with our “Bending Elbow Drill”
  • If the swimmer is still leading with their elbow or using a straight arm stroke, then add a buoy to our Power bags on each arm and repeat the ‘bending elbow drill’
    • With both arms extended above the shoulders, alternate swinging the forearm and hand under the elbow, pausing before move on to the other arm
    • Here are problems that can occur with this drill:
      • Not swinging the arm completely under the elbow (have them LOOK at the arm after they stop the down swing)
      • Swinging the arm too far past the elbow (have them LOOK at the arm after they stop the down swing)
      • Not keeping the elbow in the same position (have them focus on keeping the buoy against their head)
Fix weak Breaststroke kick
  • PowerBags covering the calves or the feet (closed bottoms)
    • 2 kicks 1 stroke
    • Breaststroke kick on the back
Improve the height of kick
  • 360 T-Press
  • 6 kick switch
Improve the breaststroke kick recovery/muscles
  • PowerBags on Feet (closed bottoms) and Calves
    • 2 kicks 1 stroke
    • Breaststroke kick on back
Improve the finish of the Breaststroke kick
  • PowerBags on feet (closed bottoms)
    • Kick only
    • Breaststroke kick on back
    • 2 kicks 1 stroke
Improve the arm recovery speed and muscles
  • PowerBags as sleeves
    • Zipper Drill
    • High speed with the PowerBags as Sleeves
    • Tempo Trainer + PowerBags as sleeves stroking on each beep
    • Combine a set with PowerBags as Sleeves then take them off
Improve Workout and Muscle
  • Combine the kick sets in the pull sets
    • High speed swim then go to a slow speed kick
    • High speed 100 (50 High speed kick and 50 high speed swim)
  • Vary the point of resistance (ex. On arms, as a parachute)
    • Switch from on the feet to on the calves
    • Switch from on the forearms to a skirt or parachute

Workout Components

Pre-set Components
Main Set Components 
  • PowerBags on feet
    • 4 x In Outs (start @ wall, flip @ flags, back to wall) @:15 rest
    • 4 x In Outs (start @ wall, flip @ mid pool, back to wall) @:15 rest
    • 4 x Out Ins (start @ flags, sculling kick :15sec, flip @ wall, back to flags) @:15 rest
    • 4 x Out Ins (start @ mid pool, sculling kick :15sec, flip @ wall, back to mid pool) @:15 rest
    • 3 x 50 5 Stroke Flip Turn @:20 rest
    • 3 x 50 Mid pool flip (flip mid pool, wall, mid pool) @:15 rest
    • 3 x 50 Mid pool Breakouts @:15 rest
    • 4 x 75 Breakout Flips @:15 rest
    • 3 x 50 2 flips on wall @:15 rest
  • PowerBags on Calves
    • on BK BR kick
    • 2 kicks one stroke
  • PowerBags as sleeves
  • PowerBags as parachute