This complete freestyle workout with Coach Al Lyman utilizes the Vasa Swim Ergometer, dumbbells, a power wheel and a resistance band/stretch cord to give you a time-saving workout in about 10 minutes.
This conditioning workout addresses core strength, upper body strength, and swim-specific training to help you resist fatigue during a triathlon. This workout is ideal for both swimmers and triathletes.
– Half pulls with stretch cord
– Vasa Swim Ergometer – 100m warmup
– Vasa Swim Ergometer – 50m higher intensity
– 10 pushups
– External rotation exercises with stretch band (3 positions)
– 5 roll outs with power wheel
– Vasa Swim Ergometer – 100m
– Dumbbell Shrugs (forward and back)
– 10 pushups
– External rotation exercises
– Vasa Swim Ergometer – 100 m with surges at the end of each 25
– Vasa Swim Ergometer recovery stroke swimming
Improve Freestyle Swimming: 10 Minute Strength Workout (Part 1 of 2)
Improve Freestyle Swimming: 10 Minute Strength Workout (Part 2 of 2)
For more great training exercises, tips and more check out the Training Resources section on the Vasa website or the Vasa YouTube channel.