Vasa Lane 9 dryland swim training workouts with Coach Dan Daly
This swimming dryland training workout will improve your Strength for all four swimming strokes – Freestyle, Butterfly, Breaststroke, and Backstroke. This circuit has five exercises, and takes about 20 minutes, depending on how many sets and repetitions you choose. The workout was designed to use a Vasa SwimErg. However, you can use a Vasa Trainer Pro or Vasa Swim Cords to substitute the swim-specific pulling exercises.
NOTE: The STRENGTH circuit is workout #2 of a three-part series of swimming dryland workouts designed to increase power, strength, and endurance.
Warm-up: Swim-Specific Strength, Power, and Endurance
Perform these warm-up (WU1-WU5 ) exercises in order and back to back. Rest for 2 – 5 minutes before beginning Circuit #2.
Circuit #2 – Swim-Specific Strength (3 – 6 SETS)
Perform the swim-specific 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.
Be sure to check out the power and endurance circuits next!
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
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Vasa Lane 9 dryland swim training workouts with Coach Dan Daly This swimming dryland training workout will improve your Endurance for all four swimming strokes – Freestyle, Butterfly, Breaststroke, and Backstroke. This circuit has five exercises, and takes about 20 minutes, depending on how many sets and repetitions you choose. The workout was designed to […]
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