Swim Cord workout

Dryland Cord, swim bands, whatever you call it, they have seen a huge increase in popularity now that pools are closed and we're all trying to keep swim fit! 

We asked one of our Masters Swimmers - Lisandra to run us through a dryland cord workout with proper technique, warm ups and a set you can practice at home.   

Warm-up / activation work

3 x 15 for each exercise

  • forward/backward movement
  • internal/external rotator cuff
  • freestyle catch

Freestyle

Start with 3 x 20 reps with 30 seconds rest  then build up to 25/30/35/etc  reps

Triceps

3 x 15 reps

Butterfly

Start with 3 x 20 reps with 30 seconds rest then build up to 25/30/35/etc  reps

 

Biceps

3 x 15 reps

 

 

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