Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Workouts

Weekend Swim Workout: 15x Stretch Cord Main Set + Core Work

Maybe you can't swim, but you can still be intentional about working on your swim strength.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

This workout from coach Sara McLarty is designed as a swim/strength workout for when you don’t have access to a pool—which is most of us in this crazy time. It can be designed to take you between 15-30 minutes to complete (based on how many reps you choose).

See the workout details and then watch coach Sara demonstrate the entire workout in the video from Swim Like a Pro below.

Swim Stretch Cord Workout

Equipment Needed:

Stretch Cords
Workout mat
A digital clock

Warm-Up

1 min single arm/30 sec sculling/30 sec rest
1 min double arm/30 sec high elbow catch/30 sec rest
1 min single or double arm/30 sec tricep push back/30 sec rest

Strength Set (repeat 2-3 times)

15 x standing rows
15 x reverse chest flys
15 x chest flys
15 x chest press

Main Set (repeat 3-4 times)

30 sec single arm/30 sec double arm/30 sec rest
60 sec single arm/60 sec double arm/60 sec rest
90 sec single arm/90 sec double arm/90 sec rest

Cool-Down

5 minutes core on the mat