Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers
/Why Dryland Swim Cords Deserve a Place in Every Swimmer’s Bag?
As a coach, one of the simplest and most effective tools I’ve ever used to help swimmers improve their strokes isn’t a fancy machine or high-tech gadget — it’s a set of dryland swim cords.
Over the years, I’ve seen cords transform how swimmers understand their technique. They allow athletes to “feel” their pull, build strength, and reinforce correct movement patterns — all without getting into the pool. Whether you’re training at home, on the road, or poolside, dryland cords can keep your progress moving forward.
Excellence lives in the fundamentals. Cords are one of those fundamentals.
What Are Dryland Swim Cords?
Dryland swim cords (sometimes called stretch cords for swimming) are elastic resistance bands designed to mimic the pulling motion of swimming strokes. Unlike gym machines, which force you into fixed movement patterns, cords allow you to move freely — just like in the water.
You can anchor them to a sturdy post, wall, or even a swim bench. With proper setup, you can practice freestyle pulls, refine your catch, or develop endurance in your shoulders and core.
The best part? They’re inexpensive, portable, and suitable for every level — from beginners to Olympic trial qualifiers.
Key Benefits of Training with Swim Cords
Through coaching and personal experience, I’ve found four major benefits of integrating cords into your routine:
1. Technique Reinforcement
Cords let you slow down and exaggerate the right motions — high-elbow catch, full extension, and smooth recovery. This builds muscle memory you’ll carry into the pool.
2. Strength & Power
Because cords provide constant resistance, they help develop the pulling muscles of your stroke. That means stronger lats, shoulders, and core — the foundation of fast swimming.
3. Accessibility
No pool? No problem. Cords can be used in your living room, hotel room, or on the pool deck before practice.
4. Year-Round Training
During pool closures or taper phases, cords give you a safe, low-impact way to stay connected to your stroke.
How to Use Swim Cords Correctly
It’s tempting to grab the heaviest cord and start pulling, but form matters more than resistance. Here are my key coaching points:
Anchor at Chest Level – Align cords with where your hands would enter the water.
Body Position – Stand tall with a stable core. Don’t let hips sag or shoulders shrug.
Controlled Motion – Pull smoothly, pause at full extension, and recover with purpose.
Breathing Rhythm – Inhale on recovery, exhale on pull, just like in the pool.
Avoid Overloading – Too much resistance encourages bad habits (short pulls, dropped elbows).
Think of swim cords as a mirror — they reflect your habits. Use them to reinforce the right ones.
The Best Dryland Swim Cord Workouts
To make this practical, I’ve filmed several workouts you can follow along with. Each drill reinforces a specific freestyle or butterfly principle.
1. Dryland Cord Freestyle
This is your baseline drill. Focus on long strokes, stable core, and smooth recovery. Imagine you’re pulling yourself past a line in the water.
2. High Elbow Freestyle Drill
The high elbow catch is one of the most important mechanics in freestyle. Using cords allows you to pause at the front end and reinforce the “early vertical forearm” position that maximizes propulsion.
3. Single Arm Low Elbow Freestyle Drill
By isolating one arm at a time, you’ll notice imbalances in your pull. This drill helps correct asymmetry and improves stroke balance. Pay attention to your elbow path — don’t let it drop.
4. Dryland Cord Freestyle Low Elbow (2 Right, 2 Left, 2 Full)
This drill blends single-arm and full-stroke movements. By alternating 2 pulls on the right, 2 on the left, and then 2 full strokes, you challenge coordination while reinforcing elbow position and catch mechanics.
5. Swim Bench Dryland Cord Freestyle
If you have access to a bench, this setup challenges your body alignment and mimics swimming posture more closely. You’ll engage your core and glutes while reinforcing freestyle mechanics.
6. Dryland Cord Plank Freestyle – High Elbow Recovery
This advanced variation combines a plank hold with freestyle pulls. By maintaining a stable core, you reinforce posture and shoulder control while practicing high elbow recovery. It’s a demanding drill that connects upper-body technique with whole-body stability.
7. Dryland Cord Butterfly (2 Right, 2 Left, 2 Full)
Butterfly demands rhythm, coordination, and strength. This drill breaks down the stroke into manageable parts — isolating right and left arms before combining into full-stroke pulls. Cords help swimmers master the timing and strength needed for an efficient fly.
Sample Dryland Swim Cord Workout Plan
Here’s a simple progression you can try 2–3 times per week:
Warm-Up (2 minutes)
Shoulder rolls
Band pull-aparts
Light cord pulls
Main Set
3×15 freestyle pulls with cords
2×12 high-elbow pulls
2×10 single-arm pulls each side
2×6 butterfly 2R–2L–2 full
3×10 bench pulls (if available)
Core Integration
Plank with alternating cord pulls (3×30 sec)
Keep the resistance moderate — this is about quality of movement, not maximum strength.
Choosing the Best Dryland Swim Cords
Not all cords are created equal. Here’s what I recommend:
Resistance Level – Start light for technique. Use medium for endurance. Heavy cords should be reserved for power sets once your form is solid.
Handles – Ergonomic handles reduce grip fatigue.
Durability – Look for cords with protective sleeves and strong anchors.
Brand Example – Finis dryland cords are a popular choice among swimmers because of their consistent resistance and quality.
Always check your cords for wear and replace them if they show cracks or frays. A snapped cord mid-rep is no fun.
How to Integrate Cords Into Swim Training
Beginners – 10–15 minutes, 2–3 times per week. Focus on form.
Competitive Swimmers – Add to warm-ups or cooldowns to reinforce mechanics.
Masters Swimmers – Use as a low-impact option to maintain shoulder health and build strength outside the pool.
Cords should complement, not replace, pool time. Think of them as your portable technique lab.
Final Takeaway
Dryland swim cords are one of the most versatile tools you can own. They strengthen your pull, sharpen your technique, and let you practice swimming anywhere. Over the years, I’ve seen swimmers of all levels benefit — from high school athletes building strength to masters swimmers keeping their shoulders healthy.
If you want to swim faster, cords won’t replace the water, but they’ll make every lap count more.
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