Building Stability and Connection with Weights, Tethers, and Buckets

Weights, tethers, and buckets are great for building strength, but can do so much more!  Join us this week as we look at how these tools can be used to build core stability and increase your feel for the water.

Monday

Turn Drill: Stretch-Cord Walls

Adding a bit of resistance focuses the mind on just how much force you need to apply to your pushoffs.

<https://www.goswim.tv/lessons/2308-turns-stretch-cord-walls>

Tuesday

Turn Drill: VAST Pushoffs

Swim tethers are an excellent tool for achieving better velocity off each wall.

<https://www.goswim.tv/lessons/2077-turns-vast-pushoffs>

Wednesday

Turn Drill: Stretch-Cord Turns

How tight should you tuck the knees on an open turn?  Stretch-Cord Turns will help you identify – and strengthen -- the critical muscles.

<https://www.goswim.tv/lessons/1695-turns-stretch-cord-turns>

Thursday

Breaststroke Drill: Band Kick

This simple tool will help you set up a smaller, less resistive breaststroke kick.  And will help you develop feel for the water in your ankles and feet.

<https://www.goswim.tv/lessons/837-breaststroke-band-kick>

Friday

Freestyle Drill: Learning Stability with Weights

Here’s how to use weights to get a feel for horizontal bodyline.

<https://www.goswim.tv/lessons/2695-learning-stability-with-weights>

Saturday

Pull Buoy to Swim Stability with Weights – 4

Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline.

<https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights>

Saturday

Pull Buoy to Swim Stability with Weights – 4

Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline.

<https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights>

Summary

Resistance Training in Swimming

Glenn shared personal experiences about using resistance training in swimming, including his use of stretch cords to improve stroke timing during his swimming career. He recounted a story about pulling a mile breaststroke with a bucket tied to his ankles, which Rachel's new swimmer confirmed was true, leading Glenn to reflect on the accuracy of his memories from 40 years ago.

GMX7 Resistance Trainer Demo

Glenn demonstrated the GMX7 resistance trainer, which allows variable resistance training in both directions, and shared a discount code (GOswim10) for 10% off. He showed several resistance training exercises, emphasizing the importance of proper wall push-offs and turns, and explained how resistance training can help swimmers improve their technique. Glenn also discussed the value of learning from all coaches and respecting different training methods, regardless of their origin.

Swimming Techniques and Turn Corrections

Glenn discussed swimming techniques with Melinda, focusing on foot positioning and leg cramps. He emphasized keeping heels off the wall and avoiding flat-footed pushing off. Glenn also addressed illegal swimming turns, expressing concern about coaches teaching non-simultaneous hand turns. He demonstrated exercises using TheraBands to improve breaststroke kicks, emphasizing the importance of mental engagement from athletes. Finally, Glenn showed a technique involving weighted swimming to engage the core and maintain proper body position, using scuba weights held in front of the swimmer.

Advanced Swimming Training Techniques

Glenn and Beth discussed various weight options for a training exercise, including small medicine balls, water bottles, and rocks. Glenn demonstrated a complex exercise involving buoyancy, weights, and rotation, emphasizing the importance of core stability over using kicks to correct imbalance. He showed footage of Michael Phelps performing an outside-in dolphin kick with a 25-pound weight, highlighting the power generated from the legs. Glenn also shared techniques for maintaining water feel during tethered swimming, using stationary sculling and alternate sculling exercises. Finally, he presented extreme training methods involving heavy resistance, such as pulling buckets and wearing weights, warning against attempting these exercises without proper experience and guidance.

Swimming Technique and Resistance Training

The group discussed the use of resistance training in swimming, with Aleks sharing his experience using parachute sets to improve swimmers' technique, particularly their catch. Glenn noted the shift in elite swimming towards emphasizing length and elegance over pure power, citing observations from watching Northwestern and British national team practices. The discussion concluded with Nancy suggesting a topic for next week's meeting about t-shirts in swimming coaching, though Barbara hadn't yet finalized her topic.

Swimming Equipment and Technique Discussion

The group discussed swimming equipment and techniques, focusing on the use of t-shirts, leggings, and drag suits in swimming. Glenn shared his personal experience with pantyhose affecting his breaststroke timing, while Aleks emphasized the importance of keeping resistance off swimmers' bodies, especially for younger children. The team also discussed using equipment like parachutes in warm-up pools, with Aleks noting that designated equipment lanes are often available at meets. Glenn announced new updates to the Pro and Basic data apps, which caused some initial confusion for Aleks at a recent meet. The conversation ended with Glenn mentioning that Rachel would have a manager filming her first meet of the weekend, and William had a question for Glenn that would be addressed after the recording.


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Oct. 7, 2025 - Building Stability and Connection with Weights, Tethers, and Buckets