Workout Library

Tethered Swimming Workouts

Structured workouts for every level — from your first tethered swim to race-day triathlon prep.

Tethered swimming is different from pool laps. There are no walls to push off, no flip turns, and the resistance adapts to your speed. These workouts are designed specifically for Swim Tether — so you get the most out of every session.

BeginnerEnduranceIntervalsTriathlonAqua Fitness
Beginner20 minAny Model

Your First Tethered Swim

New to Swim Tether? Start here. This session helps you find your rhythm, get comfortable with the cord resistance, and build a base.

Warm-Up
Easy freestyle — find your rhythm against the cord 3 min
Backstroke — get used to the pull angle 2 min
Main Set
Freestyle: swim 2 min, rest 30 sec × 3 rounds
Breaststroke: swim 1 min, rest 30 sec × 3 rounds
Freestyle: swim 1 min at slightly faster pace × 2 rounds
Cool-Down
Easy backstroke or gentle freestyle 2 min
Tip: Don't fight the cord — swim into it. Find a steady pace where you feel consistent resistance without jerky pull-back. The goal today is rhythm, not speed. Backstroke — rotate the belt until the cord is inline with your belly button.
Intermediate35 minST2 / ST3

Steady-State Endurance Builder

A longer continuous session designed to build aerobic fitness and swimming stamina. Hold a steady effort and focus on form.

Warm-Up
Easy freestyle — gradually build pace 5 min
Mix of backstroke and breaststroke 3 min
Main Set
Freestyle at 70% effort — continuous 8 min
Rest (treading or standing) 1 min
Freestyle at 70% effort — continuous 8 min
Rest 1 min
Freestyle at 75% effort — push the last block 5 min
Cool-Down
Easy backstroke 2 min
Gentle stretching in water 2 min
Tip: Your swim position stays the same the entire session — focus on keeping your hips high and your catch smooth. If your form breaks down, slow the pace rather than stopping.
Advanced30 minST3

Speed & Power Intervals

Short, hard efforts with rest between. Builds speed, power, and the ability to recover quickly.

Warm-Up
Easy freestyle building to moderate 5 min
4 × 15-sec pickups with 15-sec rest 2 min
Main Set
Freestyle: 30 sec HARD, 30 sec easy × 8 rounds
Rest (standing) 2 min
Freestyle: 45 sec at 85%, 15 sec easy × 6 rounds
Rest 2 min
Butterfly or freestyle: 20 sec MAX effort, 40 sec rest × 4 rounds
Cool-Down
Very easy freestyle and backstroke 4 min
Tip: The cord gives you instant feedback on your effort. During hard intervals, you should feel a strong, sustained pull. During easy intervals, barely any tension. Use that difference to calibrate your effort levels.
Intermediate–Advanced40 minST3

Triathlon Swim Prep

Simulates race-day conditions. Long efforts, pace changes, and sighting practice — all from your backyard pool.

Warm-Up
Easy freestyle with bilateral breathing (every 3 strokes) 5 min
Freestyle with sighting: lift head every 10 strokes 3 min
Main Set
Race pace freestyle — continuous 10 min
Rest 1 min
Tempo change: 2 min moderate, 1 min fast — repeat × 4 cycles (12 min)
Rest 1 min
Sprint start simulation: 30 sec MAX, then settle to race pace × 3 rounds (rest 30 sec)
Cool-Down
Easy freestyle with focus on long, relaxed strokes 4 min
Tip: In open water, you can't push off walls or draft in a lane. Tethered swimming mimics this perfectly — you're always generating your own momentum. Use the sighting drill to practice lifting your head without breaking your stroke rhythm.
All Levels25 minST1 / STT

Aqua Fitness & Water Aerobics

A full-body water workout that goes beyond swimming. Uses the tether as an anchor point for jogging, resistance exercises, and active recovery.

Warm-Up
Water walking in place — gentle pace 3 min
Arm circles and shoulder rolls in water 2 min
Main Set
Aqua jog in place against cord resistance 3 min
High knees — drive knees up against water resistance 2 min
Cross-body punches (rotate torso, punch forward) 2 min
Aqua jog — faster pace 3 min
Flutter kicks (hold pool edge, kick against cord) 2 min
Easy freestyle swimming 3 min
Cool-Down
Gentle water walking and stretching 3 min
Tip: The ST1's rigid design makes it the perfect anchor for non-swimming exercises. It stays low and stable while you move. If you're using the Travel Belt, make sure the anchor strap is at a comfortable height for standing exercises.

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