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
- 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
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.
Alternately swim around the course in a clockwise and counter-clockwise direction, practicing both left- and right-shoulder turns around the buoys.
Comments or questions are welcome.