How to Swim in Place in a Pool: Everything You Need to Know

You don't need a 25-yard lap pool to get a serious swimming workout. A tether system lets you swim at full effort in a backyard pool, above ground pool, or swim spa — holding position against the cord's resistance while you swim continuously in place. It's the same principle as a treadmill, but for swimming.

This guide covers how tethered swimming works, what equipment you need, and how to choose the right setup for your pool.

How Tethered Swimming Works

A swim tether system consists of three components: a base anchored to your pool deck, a fiberglass pole that rises from the base, and an elastic stretch cord that connects the pole to a belt worn around your waist. You swim away from the anchor point, the cord stretches, and the resistance pulls you back. The harder you swim, the more the cord stretches and the more resistance it generates.

The result is a continuous, self-regulating swim workout. You stay in roughly the same position in the pool while swimming at whatever pace and intensity you choose. There's no flip turn, no pushing off the wall, and no stopping. Just swimming.

Because the resistance scales with your effort, tethered swimming is effective across a wide range of fitness levels. A beginner swimming easy laps and an experienced swimmer doing race-pace intervals are both working appropriately hard — the cord responds to each of them differently.

What Pool Size Do You Need?

This is one of the most common questions, and the answer is more flexible than most people expect. Swim Tether poles have minimum recommended pool lengths, but the system works in pools much smaller than a traditional lap pool:

The ST1 pole works in pools as short as 6 feet. The ST2 works in pools 8 feet and longer. The ST3 — the tallest, most flexible pole — requires a minimum of 10 feet. A typical backyard pool of 15 to 20 feet works well with any of the three models. Even a large swim spa in the 14–19 foot range is a viable tethered swimming environment.

Cord length is adjusted to match your pool's length and the distance of the base from the water's edge. The kit configurator handles this calculation for you — enter your pool length and it recommends the right cord.

What Equipment Do You Need?

A complete tether system includes a pole, a base, an elastic cord, and a swim belt. Here's what each does:

The pole is the anchor above water. It's made from UV-resistant fiberglass and flexes under load to absorb the dynamic force of swimming. Pole height determines the angle of the cord and affects how the resistance feels during your stroke.

The base is how the pole mounts to your pool deck. For concrete decks, it drills in with hydraulic cement and sits flush with the surface. For wood or composite decks, a threaded base bolts through from above and is secured from underneath. For above ground pools, a freestanding base sets in a concrete footing in the ground beside the pool — nothing attaches to the pool itself. The concrete deck base is included with every kit at no additional cost. Other base types are available as add-ons based on your deck material.

The cord is the resistance element. It's available in lengths from 4.5 to 20 feet, selected based on your pool length and distance from the anchor to the water. Longer cords suit longer pools and lower-resistance training. Shorter cords are appropriate for shorter pools and higher-resistance work.

The belt wraps around your waist and connects to the cord. It's designed to sit across your pelvic bones and stay out of the way of your stroke mechanics.

Belt-Only vs. Full Pole System

If you're not able to install a permanent base — at a hotel pool, vacation rental, or rental property — the Swim Tether Travel Belt is a portable alternative. It uses an anchor strap that wraps around any fixed object at the pool: a handrail, ladder, or post. No drilling, no hardware, no installation. It sets up in under a minute and packs into a bag.

The tradeoff compared to a full pole system is the attachment geometry. A handrail or ladder sits at a different height and angle than a dedicated pole, which can create some cord interference depending on where you're anchoring. For training at home where a permanent installation is an option, a full pole system gives you a cleaner cord path and a better swim feel. For travel and portability, the Travel Belt is the right tool.

Pool vs. Swim Spa: Does It Matter?

The mechanics of tethered swimming are the same in both environments. The main practical differences are water temperature and turbulence. Swim spas typically maintain warmer water than pools, which some swimmers prefer for recovery training or year-round use. Pools are generally calmer, which can make stroke mechanics easier to focus on.

For swim spa installations specifically, mounting works differently than a pool deck installation — see the swim spa tether setup guide for details on how that process works without voiding your spa warranty.

How to Get Started

The kit builder at swimtether.com walks through the setup in four steps: choose your pole model, select your base type, enter your pool length to get a cord recommendation, and add everything to cart. If your setup is unusual — an odd-shaped pool, a deck with limited access underneath, or a swim spa with a specific mounting situation — the team is available by text at 770-702-4558 or email at shop@swimtether.com.

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