Video: 9 Stretch Cord Exercises to Improve Swim Strength and Technique
You can use swim cords to build strength and technique—or use as a warm-up for swimming.
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.
When all the pools were closed during COVID, you probably got familiar with swim cords—but they can be a useful tool even when pools are open to build strength and technique, or to serve as a warm-up before jumping in the water. You can even replicate an entire swim practice with swim cords if you don’t have access to a pool or if you missed a swim after a busy day of work.
After 15–20 minutes of these exercises, you’ll leave with a bit of sweat and a lot of fatigue in your major muscles, so start easy and build until you’re more familiar with the exercises. Do 10–15 reps of each exercise and each arm when applicable