Additional Uses/Tips/Support:
Racing into Walls with the SB 1SwimChute
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- 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
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- 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)
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- 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
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- Use in Dryland workout as a kettle bell (that won’t crack your pool deck)
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Variable Drag on Feet for Pull sets:
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- 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: