Improve Your Swimming Power With Dryland Training

Vasa Lane 9 dryland swim training workouts with Coach Dan Daly

This dryland swim training workout will improve swimming power for all four strokes.  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, if necessary, you can use a Vasa Trainer Pro or Vasa Swim Cords as substitutes for the swim-specific pulling exercises.

NOTE: The POWER circuit is workout #1 of a three-part series of dryland swimming 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 #1.

Swim Power, Strength, and Endurance

Circuit #1 – Improve Swim Power (3 – 6 SETS)

Perform the Circuit #1  Power exercises ( 1A-1E ) back to back.  Rest 2-3min. Repeat Circuit #1 for 3-6 sets depending on your current fitness level, where you are in the training cycle, or your available time.

Swim Power, Strength, and Endurance

More Circuits

Be sure to check out the strength 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.

Swim Power Strength and Endurance workoutDaly Daly, CSCS
Dryland Strength & Conditioning Coach


Related Posts


How to Use Setbacks to Swim Stronger

Setbacks are opportunities to use creativity, grit, and determination to swim stronger. It takes a special person to turn adversity into successful learning and improvements.  There are many forms of setbacks, whether they be an injury, illness, limited pool availability, race cancellations, and more. Over the years, we’ve been fortunate that Vasa athletes and coaches […]

How to Integrate Hip Rotation Into Freestyle Swimming on the Vasa SwimErg

Does the lack of a rotating bench on a Vasa Trainer or Vasa Swim Ergometer limit your ability to learn proper freestyle body rotation in the water? A lot of swimmers have way too much rotation in their stroke. Rotation and roll are different. When you roll, you aren’t really lengthening your body, you are […]

How to Swim Faster and Save Time & Money

How to swim faster doesn’t have to be complicated.  For Masters swimmers, age-group competitive swimmers, and triathletes, though, it can be expensive, especially as commuting to and from the pool, swim coaching, club membership fees, and gear continue to increase. The total cost is even greater when you consider adding your valuable time to those […]

Vasa 30-20-10 Power Building Interval Workout

This workout is an adaptation of the “30-20-10” Interval workout that has become popular with many runners and cyclists.  It works very well as a Vasa Swim Erg power-building swim workout. WHAT IS IT?  The workout consists of doing seven one-minute intervals in a continuous “round” or set. Each work interval consists of doing 30 […]