How To Improve Swim Power, Strength, and Endurance
Vasa Lane 9 dryland swim training workout series with Coach Dan Daly
Details on how to do the workouts:
This workout listed below includes three distinct circuits—one for Power, one for Strength, and one for Endurance. You can do all three circuits in one longer workout or one or two circuits in one shorter workout. It’s up to you.
The five exercises grouped in each circuit are to be completed back to back as prescribed for 3 – 6 sets per circuit and for the repetitions (or time) for each exercise. Complete the five exercises of each circuit in the order listed. Rest as prescribed between sets. Repeat each circuit up to six sets depending on your current fitness level, training cycle, or available time.
Warm Up, complete each 5-exercise circuit for 3 to 6 sets, rest between sets, and then move on to the next circuit. Repeat this entire workout 2-3 x per week, with 1-3 days rest between. Progressively add more sets to the total completed, up to 6 sets.
Alternatively, each circuit can be a stand-alone workout of a shorter duration. After warming up, choose one circuit, perform all five exercises back to back as a circuit, rest, and repeat for 3-6 sets. Rotate through the Power, Strength, or Endurance circuits 2-3 x per week, with 1-3 days rest in between, progressively adding more sets to the total completed, up to 6 sets.
Warm-up: Swim Power, Strength, and Endurance
Perform these warm-up (WU1-WU5 ) exercises in order and back to back. Rest for 2 – 5 minutes before beginning Circuit #1.
Circuit #1 – Swim Power (3 – 6 SETS): Swim Power, Strength, and Endurance
Perform the Circuit #1 Power exercises ( 1A-1E ) back to back, rest 2-3min, then repeat for 3-6 sets based on your fitness, training cycle, or available time. Do 3 to 6 sets of this circuit.
Circuit #2 – Swim Strength (3 – 6 SETS): Swim Power, Strength, and Endurance
Perform the Swim Strength circuit #2 exercises (2A-2E) back to back, rest 2-3min, then repeat for 3-6 sets based on your fitness, training cycle, or available time.
Circuit #3 – Swim Endurance (3 – 6 SETS): Swim Power, Strength, and Endurance
Perform the Swim Endurance circuit 3 exercises (3A-3E) back to back, rest 30 seconds, then repeat for 3-6 sets based on your fitness, training cycle, or available time.
About Dan Daly
Dan Daly is a well-respected coach, and we are privileged to have him as a vital part of the Vasa community. He has contributed useful dryland for swimmers’ workout and technique videos, which you can find in our Video Library.
Daly Daly, CSCS
Dryland Strength & Conditioning Coach
www.traindaly.com
