Three Highly Effective Indoor Swim Training Workouts

Here are three indoor swim trainer workouts created to help you swim stronger and better in a time-efficient format.  Each workout shown below uses a Vasa SwimErg.  Note: 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 take only 10 – 15 minutes per round.  You can do one or multiple rounds per workout, depending on your fitness level, time of year, and race distance 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

(consider using the Vasa SwimErg warm-up video with coach Tim Crowley listed here: https://vasatrainer.com/videos/workouts-training/)

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 three 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, check out the Vasa Video Library.


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