Hey there!

I got a xc slider/bench trainer for cheap ( looks like this:

have added some wheels, cords and paddles so it basically works like the old type of Vasa swim bench (without erg). What would be the most beneficial use of it, pure strength work or to simulate swim sets (lightheir/Vasa afficionado style)? High power/few reps, or spend lots of time pulling lighter? No watt/lap counter but I can go by time/HR and also have one of those Finis metronome things. Plan is to do 2-3x 30 mins on this thing per week, plus 1-2 actual 1hr swims, depending on time availability. For context I was a 1-1.05 IM swimmer until 2016 ca, only a few OW swims since. Adult onset learner. B/R 6-10 hours/week

Which would be the top five freestyle specific swim exercises you could use it for? So far I have done the obvious (?) high elbow pull-downs, reverse shoulder pulls (simulate recovery phase), triceps pulls (elbows tucked in).

Injury risk is also an issue, dont want to mess up the shoulders!!


Thanks for any advice!