3 Indoor Workouts to Boost Your Swim Training

swim training workouts to help you swim faster

The spring season symbolizes fresh starts. After taking some time off after the end of the season, you’re likely feeling rested, refreshed and in training for racing season.  Consistency, coupled with quality workouts, are proven to help athletes gain a smoother, faster swimming stroke. 

Here are three indoor swim training workouts that will help you swim stronger, better, faster.  Each workout shown below is using a Vasa SwimErg, and these workouts can also be done using a Vasa Trainer or with Vasa Swim Cords & Sport Bench.  In some cases, you’ll need minimal dryland equipment for floor exercises.

These dryland swim training workouts were designed to be done in rounds, each of which takes between 10 – 15 minutes to complete.  You can do one or more rounds per workout, depending on your fitness level, time of year, and goals. Also, each workout follows our ‘BYO – Build Your Own’ format, originally published here.

The 15-Minute Freestyle Power Workout to Swim Faster

Warm-up for 10 to 15 minutes

Round 1

  • swim 3 to 10 reps of 45-secs Freestyle, 15-secs double-arm pulls, & 15-secs rest
  • 1-minute Push – Punching with core rotation
  • Rest 30 – 60 seconds between rounds.

Round 2

  • Round 1, swim 3 to 10 reps of 45-secs Freestyle, 15-secs double-arm pulls, & 15-secs rest
  • 1-minute Pull – Seated Row with core rotation
  • Rest 30 – 60 seconds between rounds.

Round 3

  • Round 1, swim 3 to 10 reps of 45-secs Freestyle, 15-secs double-arm pulls, & 15-secs rest
  • 1-minute Core – Torso Twist with core rotation

Cool down for 10 to 15 minutes

 

The 10-minute Freestyle Intensity Workout to Swim Faster

Warm-up for 10 to 15 minutes 

Round 1 

  • 2-minutes with 15-secs rest • SwimErg Freestyle or double-arm pulls
  • PUSH – Dumbbell Shoulder Press, 8 – 12 reps
  • 1 minute rest

Round 2 

  • 1-minute. Increased Intensity. Take 15-secs rest. • SwimErg Freestyle or double-arm pulls
  • PULL – Dumbbell Row, 8 – 12 reps
  • 1 minute rest

Round 3 

  • 30-seconds. Increased Intensity. Take 15-secs rest. • SwimErg Freestyle or double-arm pulls
  • CORE – Pelvic Tilt progression, 8 – 12 reps
  • 1 minute rest

Round 4 

  • 15-seconds, Fast stroke rate. Increased Intensity. Take 15-secs rest. • SwimErg Freestyle or double-arm pulls
  • 1 minute rest

Cool down for 10 to 15 minutes

 

The 11-Minute Workout to Gain Swim Power and Swim Faster

Warm-up for 10 to 15 minutes

3 Rounds as:

  • 2 minutes Freestyle, using low arm recovery
  • 1 minute Push up to T on the side
  • 2 minutes two-arm pull, using low arm recovery
  • 1 minute Pull Inverted Row using monorail (or you can use a suspension trainer)
  • 2 minutes Supine (on back) two-arm pull
  • 1 minute Core Plank progression alternating leg lifts
  • 2 minutes Freestyle, using low arm recovery

Cool down for 10 to 15 minutes

 

NOTE: all 3 swim training workouts were created and demonstrated by Coach Eric Neilsen.

Coach Eric Neilson

Eric Neilsen

TrainSmartRaceFast

Masters Swimming & Multisport Coach

Coachericneilsen.com

 

For more swim training workouts to help you swim faster, be sure to check out the Vasa Video Library.


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