I am not getting to the pool as much as I’d like to this winter (driving time and other excuses), so I want to invest in a pair of stretchcordz with paddles. On amazon there are a number of colors available all with different resistances as below:
Silver: 3 - 8 lb (1.3 - 3.6 kg);Yellow: 5 - 14 lb (2.2 - 6.3 kg);Green: 8 - 24 lb (3.6 - 10.8 kg);Red: 12 - 31 lb (5.4 - 14.1 kg);Blue: 14 - 34 lb (6.3 - 15.4 kg)
For the sake of discussion, I’m your average triathlete, my HIM swim is 32 minutes.
In addition, is there any simple training program or protocol you recommend following? For example, starting out with 3x20, working up to 3x100? How many times per week?
Any and all input is greatly appreciated!
I use Black Mountain products green band (10-12 pounds), black band (15-20 pounds), or Red band (25-30 pounds). Depending what I want to do.
Green = roughly moderate 50y pace or hard 100y pace
Black = hard 50y pace
Red = Hard 25y pace
For protocol, I do two things.
- I have a metronome app on my phone that I use to set stroke tempo. 55rpm = moderate tempo / 60 rpm = hard tempo
- I use a tabata timer app to setup the intervals. 20s = 25y, 45s = 50y, 100s = 100y. I generally use 20s rest interval. Typical workouts might be:
15x45s (20s) green rubber, 55rpm => to simulate moderate 50y repeats. More or less a recovery type of workout.
20x45s (20s) black rubber, 60rpm => to simulate hard 50y repeats. Might be something like a USRPT 50y set.
20x100s (20s) green rubber, 60rpm => to simulate hard 100y repeats. Might be something like a USRPT 100y set.
20x20s (15s) Red rubber, 65rpm => to simulate hard 25y repeats. Might be something like a USRPT 25y set.
Mix and match, as you choose. Those stroke rates match my stroke rates in the pool. Adjust based on your own data.
You can fine tune the resistance by standing closer or farther away from the mounting point. For a recovery workout, I’ll stand where the green rubber is just barely taught when my arms are out front. For a harder workout, I might step back 1-2 feet to start at more initial tension.
ETA: There is a continuum between faster stroke rate and more resistance. So, it kinda depends on your own stroke as to which way you go. I try and work backwards from why my stroke rate is in the water to then find the right matching resistance for the type of workout I’m trying to replicate.
On dryland the chords won’t feel as hard at the start. The free breathing DOES make a pretty big difference in the first 10 repeats or so. That’s when it starts to get real, though. Go easy at first, as the fatigue and soreness will creap up on you. I really pushed through it the first couple of times I did it…and MAN was I sore the next few days. It really works the lats and other pulling muscles.