Your best results will come from completing two-three tubing sessions per week. Always prioritize proper technique and never do more sets or reps than you can do with good form. Tubing workouts will be posted to the IAMTriDot Facebook page each Monday, Wednesday, and Friday.

Tubing Terms

Movements- catch, diagonal, finish (3 underwater phases of the stroke)

Pull- all 3 movements together (catch, diagonal, and finish)

Free- one arm at a time

Fly- both arms at the same time

Recovery time between sets is in parenthesis

Sample Tubing Workouts


2 x 25-30 Catch Free (1:00-1:30)

3 x 25-30 Catch & Diagonal Fly (1:00-1:30)

1 x 25-30 Catch & Diagonal Free (1:00-1:30)


4-5 Rounds (1:30-2:00)

1:00 Full Pull

0:30 Finish

Odd sets free, even sets fly


Ladder of Full Pull Free (1:30)



1:30 (repeat if you can)



Swim tubes can be purchased at a local retailer or online store such as LaneGainer or Amazon. Tubes should be long enough to perform a "full pull" from arms extended to the finish of the stroke as demonstrated in the video.