Just purchased a slightly used one over the holidays and have started experimenting. For years I have heard good things about the benefits, so finally took the leap and integrating it into the training program.
For starters I have been 'warming up' for 5 minutes on the lowest setting (the #1 with least resistance), alternating freestyle and butterfly.
For a 'main set' I spend 10 minutes in the middle settings (3 through 5 depending on feels and ability to hold good form), alternating 1 minute freestyle, 1 minute butterfly, 30 seconds rest, and do this 4x.
Last I will do 10x50 meters alternating freestyle and butterfly on the highest setting (the #10 with most resistance).
Maybe a 'cool down' but typically sufficiently tired so just fumble off the Erg at that point.
So far I am pleased with the investment not to mention it forced me to finally rearrange our garage to make room!
There are a whole series of good short videos with drills and other workouts. Good to see proper technique best practices too.
Lars Finanger
Odyssey SwimRun
For starters I have been 'warming up' for 5 minutes on the lowest setting (the #1 with least resistance), alternating freestyle and butterfly.
For a 'main set' I spend 10 minutes in the middle settings (3 through 5 depending on feels and ability to hold good form), alternating 1 minute freestyle, 1 minute butterfly, 30 seconds rest, and do this 4x.
Last I will do 10x50 meters alternating freestyle and butterfly on the highest setting (the #10 with most resistance).
Maybe a 'cool down' but typically sufficiently tired so just fumble off the Erg at that point.
So far I am pleased with the investment not to mention it forced me to finally rearrange our garage to make room!
There are a whole series of good short videos with drills and other workouts. Good to see proper technique best practices too.
Lars Finanger
Odyssey SwimRun