Six swim stretch cord exercises, with drawings

Six exercises for swimmers, with a stretch cord and hand paddles. Each one has a drawing, a start position and a movement.

For each exercise, do 3 sets of 10 to 15 repetitions per arm. With the Medium (green) cord, 3 sets of 10 per arm is already plenty. Not set up yet? Here is how, in two minutes.

1. Crawl pull

A swimmer bent forward at the hips, arms stretched toward a post where the cord is anchored. Arrows show the hands pulling back toward the body, then returning.

Start (1). Bend forward at the hips. Your arms are stretched out and the cord is taut.

Move (2). Make crawl movements: bend your elbows and pull back. Then release back to the start.

2. Arms together

A person facing forward with arms out to the sides, hands holding the paddles. Arrows show the straight arms coming together in front of the body.

Start (1). The cord is taut and hangs behind you. Stretch your arms out to the sides, level with the floor.

Move (2). Keep your arms straight and bring them together in front of you. Then release back to the start.

3. End of the stroke

A swimmer bent forward at the hips, elbows bent and close to the body, holding the cord. An arrow shows the hands pushing back along the body toward the thigh.

Start (1). Bend forward at the hips. Your elbows are bent and stay close to your body, and the cord is taut.

Move (2). Push your hands back along your body, all the way to your thigh. This copies the end of the freestyle push. Then release back to the start.

4. Forearm across

A person standing sideways to a post, right arm bent at 90 degrees with the elbow against the body, a paddle in the hand and the cord taut. A double arrow shows the forearm moving across the body.

Start (1). Put your left arm behind your back. Bend your right arm, with the paddle, at 90°, elbow against your body, and keep the cord taut.

Move (2). Move from right to left. Your elbow stays against your body and only your forearm moves. Then do the other arm.

5. Forearms at shoulder height

A person facing forward with both arms out to the sides at shoulder height, elbows bent at 90 degrees. Arrows show the forearms moving up and down from the grey starting position.

Start (1). The cord is taut and attached to a fixed point behind you. Raise your arms to shoulder height with your elbows bent at 90° (the grey position). Keep your arms at shoulder height.

Move (2). Keep your elbows bent at 90°. Only your forearms move.

6. Forearm lift

A person standing sideways to a post, arm straight along the body with the paddle by the hip. An arrow shows the forearm lifting upward with the elbow against the body.

Start (1). The cord is taut behind you. Let your arms hang along your body, palms facing forward.

Move (2). Lift your forearms upward. Your elbows stay against your body. Then lower them back to the start.

Safety

Check the cord and the loop for wear before every use, use a solid anchor, and stop if something hurts. Talk to a qualified professional before you start a new program.