Stretch Cord Set for Power and Speed

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set as part of a three-station rotation at practice.  This station had swimmers in pairs. One person out of the water (pulling the cord in on the assisted parts) and one swimmer in the water performing the set. Cords were tied to the blocks for the resisted parts.  The first 12-cycle sprint is from a push off the wall and then the swimmer pauses where they finish the 12th cycle.  The 50s start from there.  Thus, when we did a “50” it was actually more like 30m total, 15m in to a fast turn and 15m back out.  The finishing sprint was thus also about 15m.

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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2 thoughts on “Stretch Cord Set for Power and Speed

  1. Hello! I came across your blog a few weeks ago for a class, and I have enjoyed reading the different swimming workouts that have been posted here. I like how this blog is organized and has many different features. Like the labels, which makes it easier for people to find what they are looking for, and the countdown to Rio because I am from there and can’t wait until the Olympics this summer! I read on the side and saw that you are the editor for this blog, and I was wonder how you got the idea to start this blog where everyone can send you swimming workouts?


  2. Hi Luisa,
    I started this blog for 2 reasons – 1. So I could learn from other coaches and 2. So that I would have a place to refer people who asked me for a workout.
    Thanks for reading!


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