By SwimSwam Partner Content
May 05th, 2020

If you are a competitive swimmer, you are used to practicing 1-2 hours a day 4-6 days a week. You have likely been out of the water for over a month. If you have access to a backyard pool, it can be a great asset to helping you stay in shape. But, training in a backyard pool will require you to think differently about your training method. You will need new techniques (such as Surface Open turns) and plenty of resistance gear to make your short pool give you a true workout.

Kick drill are the best to do for a cardio workout in a short distance. If you only have a short amount of time, kick is the one thing you can do in a short pool to get a good workout.

Set for Backyard Drill
Equipment for Kick Drill: Power Bags, Snorkel, PowerChute
Power Bags over Calves:
Kick-Only 3 lengths of your pool (w/snorkel) (then 15 sec rest)

1 Min Vertical kicking (flutter kicking) – (1/4 turn rotation ever 5 sec) arms across chest for 1 min, raise arms straight up in streamline for 5 sec every 15 sec (keep face out of water while arms are up)

Roll Power Bags over your Feet:
Kick-Only 2 lengths of your pool (w/snorkel) (then 15 sec rest)

1 Min Vertical kicking (flutter kicking) – (1/4 turn rotation every 5 sec) arms across chest for 1 min, raise arms straight up in streamline for 5 sec every 15 sec (keep face out of water while arms are up)

Repeat set