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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