New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
Just like you don’t go to the pool without a plan, you shouldn’t reach for the stretch cords without one. Watch the video below for my instructions on how to use them for a dry-land swim workout. For the main set today we’re focused on really varying our efforts and then building into an all-out effort.
Sara McLarty’s Stretch-Cord Workout
Warm-Up
Set up the cords with a solid mount and try some light efforts.
3 x [10 right arm only and 10 left arm only] (Look at each arm and check your technique.)
30-50 x double-arm strokes, easy resistance
Main Set
Only count one arm to correctly count each complete “stroke cycle”
2 – 4x[20 alternating strokes hard resistance, 10 double-arm strokes easy, rest 30 sec]
3 – 5x[60 sec alternating arms, build resistance, 30 sec double-arm easy resistance, 30 sec alternating arms, build resistance, 15 sec double-arm easy resistance, rest 30 sec]
Cool Down
10 x double-arm catch only, just the front part of the stroke
10 x double-arm finish only, similar to a tricep extension
20 x easy double-arm strokes