Additional Uses/Tips/Support:

Racing into Walls with the SB 1SwimChute

• • Add 30-40 feet of sinking strap as a tether to the 1SwimChute
  • Squeeze the air out of the chute to make sure it will sink (so it won’t get tangled)
  • Swim (varying the speed) X distance to forces power into the turns
  • After a few hundred yards/meters of swimming they will be engrained to race into turns

   

Breakout Training with the SB 1SwimChute

• • Connect the SB chute with any length tether (the length to target the exact point of their breakout)
  • Leave the SB chute on deck (with or without a sinking slam ball) so it yanks off at their breakout

•  Connect 3-4 SB 1Swimchutes as a ‘daisy chain’ of chutes
• Attach the first (as an 8” chute) about 10-30 feet from the swimmer
• Attach the next SB chute (as 10”) about 10 feet from the first
• Then add 1-2 more SB chutes (as 12” and/or 18”) every 10 feet from that second
• This process will force swimmers to increase intensity into walls
• This acts like a Power Tower or full length stretch cord
  • But unlike a Power Tower, you get the same increasing rate of intensity off every wall
  • (i.e no ‘free ride’ back that you get from weights, towers, and stretch cords)
  • • Ex:       Where do you want them to breakout hard?
    • Ex:       When you want them to crank up pace into their walls?
    • Ex:       Where do they need to build on their underwater intensity and power?Add each chute at a distance that allows you to target increases in intensity

Hold Sinking Med Balls – Use Slam balls (slightly deflated) as weight in the water

• Use them as kettle bells for in-water exercises (without dropping weight that crack your pool)
• Walking on bottom – Carrying SB 1SwimChute with sinking med balls
• Pulling with PVC on feet
• Pushing with PVC pipe in hands

Hold Med Balls – flip the chute inside out to lock balls in place

• • • Use in Dryland workout as a kettle bell (that won’t crack your pool deck)

Variable Drag on Feet for Pull sets:

• • Slide PVC pipe through the handle (fill pipe with insulation so it floats)
  • Hook the pipe on your feet for hard pull sets
  • Can also add a sinking med ball (slam ball) into the chute
  • Drop the chute to the floor after X distance and swim an ‘easy’ set,
    • then hook the toes after the ‘easy’ set to vary intensity through long sets

Variable Drag for Kick Sets

• Slide PVC pipe through the handle (fill pipe with insulation so it floats)
• Hold the pipe on your feet for hard pull sets
• Can also add a sinking med ball (slam ball) into the chute
• Can also add a 7 foot tether to pull the chute behind you instead of below you
• Drop the chute to the floor after X distance and swim an ‘easy’ set,
  • then dive down and grab the pipe to vary intensity through long sets

Vertical Sculling

• Hook PVC pipe through carabiner with chute and sinking slam ball
• Vertically scull while holding up the weight with feet
• Alternate vertical sculls with various pull methods for 50-100 yards
• (dropping the chute in between swim sets or not)

Kickboard Resistance

• Hook the SB 1SwimChute carabiner onto the front of a kickboard
• Set up the chute to be any size depending on level of resistance needed
• Can then drop the kickboard after X distance for an ‘easy’ distance for varying intensity

Underwater Power Development

• Slide a PVC pipe (filled with insulation so it floats) through the carabiner
• Add a 7 foot tether between the handle and the chute
• Push off the wall and practice undulations with the added drag resistance
• Drop the pipe as you breakout and explode your swim
• Pick up the handle as you return to repeat your breakout for longer sets

Drag Resistance for: Catch-Up Strokes and 6 kick switch

• Slide a PVC pipe (filled with insulation so it floats) through the carabiner
• Swim catch up strokes, forcing the lead hand to keep the pipe steady
• 6 Kick switch (stroke very 6 kicks with a long outsweep) – focus on power of stroke

Pull Outs/Wall Outs/Wall Ups (whatever you want to call them!)

• Slide a PVC pipe (filled with insulation so it floats) through the carabiner
• Add a sinking slam ball into the chute
• Hook the pipe on your feet
• Perform extensive pull outs on the gutter with the added weight
• This removes the undulation advantage and focuses solely on upper body power
• Also develop ankle power

Supporting Links:

• SwimmersBest Methods to Build Speed In and Out of Turn