Build Faster, Fitter Swimmers In Less Time

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Most teams already use parachutes, cords, and DragSox. Very few are getting everything they could from them.

 

Here’s where most coaches leave speed on the table.

 

There’s only so much time and energy in practice.

 

And there’s a LOT that needs to get done.

 

• Swimmers need better skills. 

• Swimmers need better fitness.

 

To get as much done as possible, you need training tools that work quickly and do both at the same time.

 

Resisted swimming is one of those tools.

 

Over the last 25+ years, the sport has gotten dramatically faster. One of the biggest changes?

 

Coaches started using resistance in the water.

 

At first, it was a novelty.

 

Now, it’s a necessity.

 

The problem is that most coaches still use resistance in one narrow way.

 

They think:

 

“Resistance = strength & power work.”

 

That’s part of it.  It’s also the smallest part.

 

What You’re Missing About Resistance

 

Used correctly, resistance training in the water can:

 

• Accelerate almost every type of fitness: speed, race-pace endurance, aerobic base, muscular endurance.

• Become one of the most powerful skill-development tools you have.

 

It can help swimmers:

 

• Feel pressure on the hands, arms, and legs they’ve never felt before. 

• Learn to apply force more effectively, not just more force. 

• Hold body position and timing together under fatigue.

 

The challenge?

 

• There are a lot of resistance options (parachutes, buckets, cords, pulleys, DragSox, weight belts, clothing, DIY tools…).

• There’s very little guidance on which to use, when to use them, and how hard to go.

• Almost no one shows you how to use resistance to improve skills, not just “get tired.”

 

That’s why I created How To Use Resistance.

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I’ve spent the last 20+ years coaching swimmers from beginners to Olympians, helped coaches around the world improve their swimmers’ skills, and wrote A Constraints-Led Approach to Swim Coaching. 

 

This is the distilled manual on resistance training I wish I’d had when I started.

 

It shows you exactly how to use resistance training in the water to help your swimmers go faster.

 

What This Resource Covers

 

When you get How To Use Resistance, you’ll receive:

 

• A 153-page digital manual (PDF)

• 70+ example sets

• Short video walk‑throughs for each example set

 

1. How resistance actually improves skills

 

You’ll learn:

 

• The key skills resistance can improve (propulsion, alignment, timing, “technical strength”) 

• Why resistance changes what swimmers feel in the water 

• How to use that extra feedback to fix common problems instead of making them worse

 

2. How to use resistance to develop different types of fitness

 

You’ll see how to use resistance for:

 

• Power training (max force at high speed, without trashing swimmers) 

• High-intensity resistance training (race-pace with load and fatigue) 

• Low-intensity resistance training (aerobic / muscular endurance work with smart loading)

 

3. How to choose and use each type of resistance

 

For parachutes, pulley systems, cords, DragSox, weight belts, fins & paddles, clothing, and “no-equipment” options, you’ll learn:

 

• What each tool does biomechanically and physiologically

• Where each shines, and where it falls short 

• How to adapt when you only have one or two pieces of equipment 

• How to scale load safely without chasing arbitrary numbers (“add 10 pounds”)

 

4. How to design and plan resisted work

 

You’ll get frameworks to:

 

• Write effective resistance sets for: 

  • Skill training 

  • Power training 

  • High-intensity resistance work 

  • Low-intensity resistance work

• Place resistance work intelligently in: 

  • Individual workouts 

  • Training weeks 

  • Different phases of the season 

  • Different stages of a swimmer’s career

• Adjust for: 

  • Sprint vs. distance 

  • Age-group vs. senior vs. masters 

  • Novices vs. athletes with a long resistance history

 

This is a practical manual. The goal is not theory. The goal is helping you put better resistance work into tomorrow’s practice.

 

If you already know you want resistance work that actually shows up on the clock, you can grab How To Use Resistance here:

 

 

 

Bonus: The Resistance Implementation Pack

 

To make sure you can use all of this immediately, you also get:

 

• 7 implementation strategies for making resisted swimming even more effective
  (how to combine resistance with speed, stroke counts, stroke rate, drills, and hand postures)

• Set design templates for all 4 main training types
  (skill, power, high-intensity, low-intensity)

• 70+ example sets showing exactly how to plug resistance into your workouts 

  • All 5 strokes 

  • All 4 training types

• Video walk-throughs for every example set

  • What each component does 

  • Why it’s there 

  • What swimmers should be focused on

 

So you’re not just copying sets. You’ll understand the thinking behind them and can adjust for your own team.

 

If you’re writing sets and you want resistance to accelerate skill and fitness… this is for you.

 

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Who This Is For

 

• Age-group coaches who want to introduce resistance safely and productively 

• Senior & college coaches who already use resistance but want to get more out of it 

• Anyone who’s looked at parachutes, cords, or DragSox and thought, “I know this helps… I just don’t know if I’m using it optimally.”

 

If you’re writing sets and you want resistance to accelerate skill and fitness—not just make sets “harder”—this is for you.

 

Price, Guarantee, and How To Get It

 

Price: $69 

 

This product has a lifetime guarantee. If you’re not 100% satisfied with your investment, email me and I’ll refund your money quickly. No questions asked.

 

If you’re on the fence, you might as well see if How To Use Resistance is right for you. There’s no risk. If it’s not helpful, you get your money back.

 

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Prefer PayPal?

Open a new tab and go to www.paypal.me/masteringflowLLC.

Include your name, email, and “How To Use Resistance” in the notes, and I’ll connect with you.

 

Keep it simple…

 

Andrew

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FAQs

 

What are the main topics covered?

I cover everything you need to know to use resistance in the water: 

 

• Which skills you can improve and how 

• Which fitness qualities you can build and how 

• All the major resistance options and their strengths/weaknesses 

• How to design effective resistance sets 

• How to plan resistance work across workouts, weeks, seasons, and careers

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Is this a physical book or digital?

 

Digital download of PDF and .mp4 files.

 

When will I get access?

 

Immediately via email after purchase.

 

Are stroke-specific strategies discussed?

Yes. The same core resistance principles apply to all strokes, and I show you how to apply them across freestyle, backstroke, breaststroke, butterfly, and IM.

 

What if I don’t have much equipment?

I walk through inexpensive and no-cost options, and how to “recreate” the effect of more expensive tools with what you already have. There is almost always something you can do.

 

Will the example sets be explained?

Yes. Each example set comes with a short video where I explain: 

 

• The components of the set 

• Why they’re included 

• What swimmers should focus on

 

How do I know how much load to use?

Rather than give arbitrary numbers, I share my decision-making framework so you can choose appropriate loads for yourswimmers in your context.

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How do I adjust for age, events, and experience?

For each training type, I explain how to adapt resistance work for: 

 

• Sprint vs. distance 

• Different age groups 

• Different resistance training histories

 

So you can make smart decisions for the specific swimmers you coach.