At Junior Nationals I was talking with Chris Plumb, Head Coach of Carmel Swim Club, about resistance training and he shared with me a pretty unique system that he uses at his pool in Indiana. Because he can’t hang a pulley system from the ceiling at his facility, he got inventive and came up with a pulley system where the bucket goes underwater. This could be a big help to those coaches in similar situations or, like myself, outside. So I brought him on to talk about it.
Here are the sets he typically does with his swimmers on the pulley system:
Set #1) 20×50 on :60
Set #2) 4×5 on :60 with :30 rest after 5. The first set of 5 with whiffle balls to help increase awareness.
Set #3) Alternating between pulleys and swimming
Pulleys – 8×50 on :60
Swimming – 8×50 odd) Distance Per Stroke (we call N-2 and N being your normal stroke count #) even) 200 Race Pace at N-1
Set #4) Heavy Pulleys 3×5 on 1:30 with 200 easy bt RD’s