How to Train in a Shallow Pool
Pool size is a frequent topic concerning candidates preparing for Rescue Swimmer School. In a perfect world everyone would have access to an Olympic-sized pool that’s 12 feet deep, but we all know that’s not the case. Pools vary in shapes and sizes and tend to lack adequate depth for proper training. While individuals training in a big pool have an advantage, but only by a small margin. While drills in a big pool allows increased confidence and familiarity, it doesn’t guarantee success. The more significant factor is ones ability to maintain composure underwater while being stressed. Below I’ve compiled a list of drills you can use in shallow pools. Keep in mind, all of these require some baseline level of pool fitness and can only be done in the presence of a lifeguard who is aware of what you’re doing. Anytime you’re doing breath holding drills in the water, there is a potential you will pass out and need someone to rescue you. DO NOT DO THESE ALONE.
Half and Halfs: these are more commonly called over/unders, but I like half-and-half better. It might have something to do with my obsession of chugging half-and-half anytime I eat a peanut butter and jelly sandwich. It’s a superior option to milk, in moderation, of course! Anyway, half-and-halfs involve swimming the first 12.5 yds/meters of the pool on the surface via the freestyle stroke. At the halfway mark submerge and swim underwater to the end of the pool. This is one length of the pool where you swim half above the surface and half underwater. Repeat this for 50-200yds/meters. These are a great warm up to any swim or added to a workout on an interval to increase your heart rate further increasing the difficulty. Try adding 4x50 half-and-halfs on the 1:30 interval to your next swim. If you find this easy, switch to 4x100 on the 2:30. If neither of these suit your fitness, get creative and make up your own. If you find even one lap to be too challenging, try swimming underwater first and freestyle second. This gives you the added push off the pool on each lap while underwater.
Brick on Back: this is the classic brick tread but moving. While holding the dive brick (10lbs) in your hands, swim backwards the length of the pool. The goal of this is to keep the brick out of the water the entire time. The best way to do this is via the eggbeater kick or a modified frog kick. Look those up on YouTube if you’re not familiar. This is a challenging drill for many. If you’re unable to complete it, try keeping the brick just below the surface or only holding it in one hand. Slowly work to the point where you can do a brick tread for 50yds and up.
Underwater Laps: the classic 25yd underwater lap requires minimal pool depth.
Hypoxic laps: If you swam in high school or college these may not be bad but I struggled with them while training. Swim freestyle the length of the pool, only breathing a predetermined number of times. For example, 50 yds, two breaths on the first 25 and two breaths on the second 25. Or 100yds, 4 breaths for the first length, 3 for the second, 2 on the third and 1 on the last. Part of the reason they are so hard is it’s easy to breathe anytime you need to. This ups the mental toughness aspect of the drill as it’s easy to take an extra breath when needed.
There are about a million drills you could make up for shallow pool water confidence and these are just a few of the ones off the top of my head. Hopefully, this sparks your imagination and gets rid of the excuse you have in the back of your head of not having adequate facilities.
Cody Wright
Feb 15, 2025