Weekend Swim Workout: Stretch Cord Build

Coach Sara McLarty explains how to properly use stretch cords in this build-focused indoor swim workout.

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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


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

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