POW Workouts

POW Workouts. Coaches can conduct an entire workout with the pool in a POW configuration.
Warm-up, kicking sets, pulling sets, main sets, springs and relays can be done as the pool is set up for a POW event.

Swimmers can push off the wall 5 – 10 seconds apart as they normally do when the lane lines are in.

Here are a few examples:


  • Swim two loops around the course in a clockwise direction + two loops around the course in a counter-clockwise direction
  • Swim 8 loops around the course


  • Swim 1 loop of the POW course at a comfortable pace + 2 loops at medium pace + 3 loops at a fast pace + 1 loop all-out
  • 3 x 4 loops IM order (butterfly + backstroke + breaststroke + freestyle)



  • Pull two loops with a pull buoy
  • 4 x 5 loops, descended 1 – 4



  • Kick two loops with a kickboard
  • 4 x 5 loops, alternately easy-hard, with fins


Main Set:

  • Paceline Swim:
    4 x 1 loop where everyone swims immediately behind the feet of the swimmer in front of them.  Each person has an opportunity to lead the group for one loop.
  • Sprint Paceline Swim:
    3 x 2 loops where three swimmers swim abreast for the first loop at a comfortable pace and then race on the second loop.  Swimmers switch positions (left – middle – right) after each loop.
  • Descend Swim:
    4 x 1 loops at three minutes, descended #1 – 4


Sprint Work:  

  • Relay:
    4 x 1 loop where each relay member does a one loop
  • Open Water Starts/Finishes:
    Dolphin where you can + one loop easy freestyle.  Repeat five times.


Swim in an X- or Z-shaped pattern in the POW course for five minutes.


POW Recommendations:
Alternately swim around the course in a clockwise and counter-clockwise direction, practicing both left- and right-shoulder turns around the buoys.



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