A One-Hour Paddles and Chute Workout for More Power ...Middle East

By Olivier Poirier-Leroy on SwimSwam

If you want more power from your freestyle—and who doesn’t—you don’t need to ply more yardage to your training like its post-swim moisturizer.

Instead, you need to produce more force, faster.

And this sprint set is designed to do just that. It’s short on yards, high on output, and designed to build a thundering freestyle pull through resisted sprint work.

The main set uses paddles and a drag chute to overload the stroke, forcing you to produce brutal (in the best way possible!), repeatable power over short distances.

It’s based on an 11-week intervention (Valkoumas and Gourgoulis, 2024) where swimmers performed resisted sprint sets four times per week and improved 50m freestyle velocity by 3.57%.

The key, as with any kind of power-oriented swim training:

Pack your swim paddles, a drag chute, and some intensity.

Resisted Sprint Training with Paddles and Chute

Here’s the full workout, which can be completed in approximately one hour:

Warm-Up

Main Set

3 rounds of:

6x15m freestyle all-out with paddles + chute

Maximum power output is the goal–we aren’t trying to get in better shape, we are trying to get more powerful.

Warm-Down

8×50 with fins

Swim it out smooth, flush the legs.

Why This Set Works

Sprint training is a way to build power in the stroke, but resisted sprint training takes things a little further by sharpening mechanics, too.

In the study, a matched control group performed the same sprint sets without resistance. They did not show the same improvements.

Post-intervention, the resisted training group:

One of the big benefits of resisted swimming is that it forces us to nix the dead spots in our stroke. If you have a big hitch in the stroke, glide too much, or pause between propulsive phases, the chute will let you know.

Add some drag, and your stroke is forced to clean up propulsive gaps, or you end up stalling out. That’s the constraint.

And when the constraint is removed, and you push off without that chute tugging and yanking you back towards the wall—you end up moving faster through the water.

Happy sprinting!

ABOUT OLIVIER POIRIER-LEROY

Olivier Poirier-Leroy is a former national level swimmer, 2x Olympic Trials qualifier, and author of several books for swimmers, including YourSwimBook, Conquer the Pool, The Dolphin Kick Manual, and most recently, The 50 Freestyle Blueprint.

The book is a beastly 220+ pages of evidence-based insights and practical tips for improving freestyle sprint speed.

It details everything from how to master stroke rate, technique, build a thundering freestyle kick, improve your start and underwaters, and much more.

The 50 Freestyle Blueprint also includes 20 sprint sets to get you started and a bonus guide on how to master the 100 freestyle to complete your sprint preparation.

Learn more about The 50 Freestyle Blueprint today.

Read the full story on SwimSwam: A One-Hour Paddles and Chute Workout for More Power

Hence then, the article about a one hour paddles and chute workout for more power was published today ( Thursday 19/02/2026 - 03:11 PM ) and is available on swimswam ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.

Read More Details
Finally We wish PressBee provided you with enough information of ( A One-Hour Paddles and Chute Workout for More Power )

Also on site :

• BGIS 2026 Round 4 Day 4 Points Table Live Updates And More
• 2026 NHL Mock Draft: Final Pre-Trade Deadline 2-Round Edition
• ‘Pakistan losing to India because of team selection’: Mike Hesson, Salman Ali Agha called out amid T20 World Cup