Vasa “Lane 9” Swim Training Circuit Workout #1

Freestyle Swim Power, Push, Pull, Core Swim Training Circuit Workout Methods Using The Vasa Sport Bench & Swim Cord Kit

With Coach Dan Daly, CSCS Co-Creator Of The Equinox Group Swim Program EQXH2O

Swim Training Circuit Workout Details:

  • Warm-up for 10 to 15 minutes

Perform the following 5 exercises completed in a continuous swim training circuit workout without rest between 8 – 12 repetitions of each exercise.

  1. Swim-specific – Prone Alternating Freestyle Pull using swim cords
  2. Lower Body – Rear Foot Elevated Split Squat
  3. Pull – Single Leg Double Arm Pull
  4. Push – Feet Elevated Vertical Push
  5. Core – swim cord -resisted DeadBug

Rest for 2 minutes between rounds.

Do 2 – 8 rounds depending on your fitness level and the training cycle you are currently in.

Choose a swim cord resistance that feels about a 6 or 7 out of 10 (10 is max) to you and with the last 2-3 reps feeling the most challenging in each round.

Tips For Correct Swim Training Circuit Workout Technique and Posture:

Prone Alternating Freestyle Pull: Cues – Keep a Neutral Spine, Use an Early Vertical Forearm, and Recover with either a normal or a low-arm stroke. 

Swim Train At Home With The Vasa Swim Cord Kit(Variations – “air freestyle” laying prone on the bench;   swim cords only without bench; air freestyle & no bench)

Rear Foot Elevated Split Squat: Cues – Stand tall, place the majority of your weight on the front leg, and do a full range of motion to touch the knee to the floor; (Variation – regular split squats on the floor mat) 

Single-Leg Double Arm Pull:  Cues – Hinge into the loaded leg with a long body line;

(Variation – split stance double arm pull)


Feet Elevated Vertical Push:  Cues – Root the hands into the floor, push the floor away, head between arms at the top;

(Variation – downward dog)

Swim Cord-resisted Dead Bug:  Cues – Knees over hips, hands over shoulders. Resist moving the stationary arm and leg;

(Variation – dead bugs on the floor)


Vasa’s Build Your Own Swim and Lane 9 Swim Training Circuit Workouts Use This Format: 

Imagine a wheel with “hub and spokes” (see image below). The “hub” represents swim-specific training at the center.  It’s the main focus of each workout. You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes). 

For the swim-specific intervals, you can use a Vasa SwimErg, a Vasa Trainer Pro, or a Vasa Sport Bench 

Improve fitness dryland training

with Vasa Swim Cords. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you can choose from a variety of exercises, including bodyweight-only or functional training tools such as dumbbells, medicine ball, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that. 

There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds. Link to the full article here: Build Your Own Swim Workout (BYO)

Coach Dan Daly, CSCS is the co-creator of the Equinox Group Swim Program EQXH2O.  Check out Dan’s website:

Note: This workout is part of a series. Keep an eye on your email and our VasaBlog for the next installment!

Related Posts


How Swimmers & Triathletes Used A Special Swim Training Machine During The Age of Covid-19

How to Have Swim Training Success During Covid-19 Global Health Crisis On March 20, 2020, I experienced a moment of existential dread that was unlike anything I’d ever felt before. It wasn’t because I was only three days away from becoming a father and had absolutely no clue what I was doing. It’s because my […]

One If By Land, Two If By Sea; Efficient Dryland Swim Training With Vasa

For every hour of swim training on a Vasa, you could realize more performance improvements than two hours in the pool Athletes are busy people who are typically trying to balance training, work, family and life. Busy people don’t have time to waste time. That’s why Joe Maloy, Olympic triathlete and coach, trains on a […]

Off-Season Swim Training Tips For Better Race Results

Part 2: It’s Time To Dream Big And Plan Your Play Want to achieve even better race results next year? Then now is the time to review the peaks and valleys of this past season in order to chart a winning off-season swim training plan.  In this second installment of our two-part VasaBlog series, our […]

Vasa Trainer Pro Training Tips For The Best Results

Make sure you are getting the most out of your investment in a Vasa Trainer Pro! Here we’ve collected some excellent resources for you. These are available to help athletes, coaches, and parents of young swimmers. Below are some suggestions and links to the top resources. Overcome Monospeed With Your Vasa Trainer Pro Be sure […]