Speed and power are essential for faster freestyle sprinting. Resisted sprint training, when used properly, is a powerful way hit those top-end speeds. Here’s a proven way to use it.
Resisted sprint swim training is one of the best ways to unlock increased speed and power in the water. The concept is brutally simple—add load/resistance to high intensity swimming and faster swimming speeds ensue.
But like most things in the water, resisted swim training can be done incorrectly, leading to frustration and weak gains.
Types of resisted swim training—tethered vs semi-tethered—can make a difference. So can intensity and resistance levels. And another way to dial in the right combo of resistance is using load-velocity profiling.
A recent case study with an Olympic-level male sprinter showcased how this could work.
Choosing Resistance by Speed Loss (and Not Resistance Level)
Resistance in the water is usually chosen by the size of the drag chute, length of the tubing, or weight on the power rack.
A study titled Applying Load–Velocity Profiling to Guide In-Water Resistance Training in an Olympic-Level Swimmer: A Case Study took a different approach: choosing resistance levels by how much it slows you down.
Instead of prescribing a fixed load (i.e. “full bucket” or “nine XXL drag chutes”), resistance was assigned based on individual speed loss compared to unresisted sprint swimming.
Loads were grouped into simple speed-loss zones, with each zone targeting a different adaptation
- <10% velocity loss = Technical competency.
- 10-30% = Speed-strength
- 30-40% = Power
- 40-70% = Strength-speed
Importantly, speed loss was capped at 70% so the swimmer could maintain proper stroke mechanics. Each set was assigned based on these specific zones and monitored.
Additionally, in each round of the main sets, resisted swims were paired with fast swimming, often with fins or paddles. This helped our swimmer practice moving at high velocities and:
- Reinforce neuromuscular patterns
- “Lock in” the more powerful stroke coordination
- Transfer strength/power à regular swimming
Resisted swimming should always serve the goal of more power and speed. When you pair resistance with high-velocity sprinting, you create a one-two punch that helps squeeze more top-end speed out of your stroke.
| Set Type | Main Set (Round 1) | Main Set (Round 2) | Main Set (Round 3) |
| Technique Focus | 3x15m with buckets (2 with technical focus, 1 speed focus) 3x20m fast swim with fins on 80s 200m recovery | Same as round 1, but 1/2 bucket of water 3x20m fast swim with fins and paddles on 80s | Same as round 2 with another 1/2 bucket of water |
Sample set from the study that focused on technique, using lighter loads.
The Stroke Rate Rule
A non-negotiable rule in this study was that the swimmer had to maintain race stroke rate (~61-63 cycles per minute) when doing resisted swimming.
The 50 freestyle is a very unique event compared to the other events on the Olympic program, with vastly different stroke rates than even the 100 freestyle and especially the 200 freestyle and up.
See also: How to Increase Freestyle Stroke Rate
Preserving the sprint stroke rate meant that our swimmer used the same tempo and coordination typical of the splash and dash.
If stroke rate fell off, resistance was stopped or reduced.
Boosts in Speed
The main intervention lasted six weeks. The swimmers saw improvements in max theoretical velocity (+3.4%), max theoretical load (+13.6%) and relative load capacity (+17.4%).
But more importantly, this came along with some serious benefits in 50m freestyle performance:
- 50m time improved by 1.3%
- Clean swimming time improved significantly (15-45m time improved by 3.5%)
- Stroke length increased by ~6%
The swimmer increased propulsion per stroke, not just spinning their arms faster, building power within their existing stroke tempo.
The Bottom Line
This case study—yes, it was just one swimmer so standard limitations apply here—highlights an important lesson about resisted sprinting: how you choose resistance matters.
Rather than guessing load based on available equipment or general intensity, picking resistance based on how much it slows you down can really help you fine-tune sprint freestyle performance.
Resisted swimming works best when it supports speed, power, and technique. Use the right resistance for the job and you’re far more likely to see faster speeds and improved stroke mechanics on race day.
Happy sprinting!
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