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