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.
Eric Neilsen
TrainSmartRaceFast
Masters Swimming & Multisport Coach
For more swim training workouts to help you swim faster, check out the Vasa Video Library.
