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 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 ENDURANCE circuit is workout #3 of a three-part series of swimming dryland workouts designed to increase power, strength, and endurance.
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 #3.
Circuit #3 – Swim Endurance (3 – 6 SETS)
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.
More Circuits
Be sure to check out the power and strength circuits!
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