Ryan Woodruff, North Carolina Aquatic Club
One of my favorite pieces of training equipment is the Power Tower. It’s a terrific tool for making your athletes stronger in the water. In order to keep our swimmers’ shoulders safe, we never load it up to see how much we can do. In order to determine proper levels of resistance for training, we gradually increase the resistance by pouring water into the bucket to find the maximum volume at which the athlete can hold a normal cycle count. Other teams put discrete amounts of weight into the buckets using water jugs, lead weights etc. We prefer to just use water and measure the amount using a yardstick. Any great Power Tower sets out there?
Here is on of ours:
20 x 50 @ 1:00 SCY
25 against the resistance fast, 5 each stroke in IM order
25 freestyle assisted, 1 breath max