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What to Do at Home to Improve Your Swimming

What to Do at Home to Improve Your Swimming

Swimming is a fantastic full-body workout that improves cardiovascular fitness and builds strength, flexibility, and endurance. Whether you’re a swimmer, triathlete, or surfer or want to improve fitness through swim-specific exercise, conditioning at home can significantly benefit swimming fitness and performance in the water. In this blog, we will discuss a variety of swim-specific exercises that you can do from the comfort of your own home to enhance your swimming fitness and ability. So, let’s dive in!

Dryland Strength Training

One of the critical aspects of swimming is building strength, and dryland strength training can help achieve just that. Incorporating exercises that target muscles used while swimming can significantly improve your overall performance. Some practical exercises include:


Squats work your quads, glutes, and hamstrings, which are essential for generating power during swimming. Aim for three sets of 10-15 repetitions. Hold light dumbbells or weights in your hands for a more significant challenge. (Note: the Vasa Trainer Pro with leg power platform is ideal for doing low-impact, non-weight-bearing leg squats.)

man increases leg strength and vertical jump power on Vasa Trainer
woman performs lunges on the vasa trainer leg power platform


Lunges engage your leg muscles and core and improve stability. Do three sets of 10-12 repetitions on each leg. Hold light dumbbells or weights in your hands for a more significant challenge. (Note: the Vasa Trainer Pro with leg power platform is ideal for doing low-impact, non-weight-bearing leg squats.)


Planks strengthen your core muscles, helping you maintain a stable body position in the water. Hold a plank position for 30-60 seconds, aiming for three sets.


Push-ups are great for building upper body strength, explicitly targeting the chest, shoulders, and triceps. Aim for three sets of 10-15 repetitions.

Stretching and Mobility

Flexibility and mobility are crucial for efficient swimming technique and injury prevention. Incorporating stretching exercises into your routine can significantly improve your swimming performance. Here are some essential stretches:

Shoulder Stretch

Reach one arm across your chest, placing the opposite hand just above the elbow. Gently pull the arm towards your chest, holding for 20-30 seconds. Repeat on the other side.

Chest Stretch

Stand near a doorway, extending one arm to the side and placing it against the doorframe. Slowly turn your body away from the arm, feeling a stretch in your chest. Hold for 20-30 seconds and switch arms.

Hip Flexor Stretch

Kneel on one knee, with the other foot flat before you. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 20-30 seconds and switch sides.

Hamstring Stretch

Sit on the edge of a chair or bench, extending one leg straight in front of you. Lean forward, reaching towards your toes while keeping your back straight. Hold for 20-30 seconds and switch legs.

Swimming-Specific Dryland Exercises

Swim-specific dryland exercises can be highly beneficial for fine-tuning your swimming skills. These exercises simulate swimming movements to help improve muscle memory and coordination. Here are a few examples:

Two-arm Butterfly Pulls

On a Vasa Trainer Pro or SwimErg, lay prone and, using the Power paddles or the exercise handles, replicate the swimming stroke: reach forward for entry, high elbow catch, and then accelerate the pull from catch to finish. Slowly return to the entry part of the stroke.   Use a rhythm of “pull up on one-count, and slowly return to entry on a three-count.” If you don’t have a Vasa, you can use swim cords. Aim for three to five sets of 15-20 repetitions.

surfer improving paddling strength

Flutter Kicks

Lay prone on the Vasa Trainer bench or on a floor mat. Extend your arms forward and keep your body taut from head to toe. With toes pointed, alternate kicking each leg up and down, mimicking a shallow flutter kick. For an additional challenge, wear light ankle weights. Perform three sets of 30 seconds.

Triceps Dips

On a Vasa Trainer Pro, lay supine and perform tricep dips using the exercise handles. If you don’t have a Vasa, sit on the edge of a sturdy chair or bench, placing your hands beside your hips. Slide your bottom forward, keeping your feet flat on the ground. Bend your elbows, lower your body, and then push back to the starting position. Aim for three sets of 10-15 repetitions.

swimmer trains at home performing triceps dips and extensions

Contact Us Today

Improving your swimming skills doesn’t have to be limited to the pool. You can enhance your swimming abilities at home or the gym with the right exercises and commitment. Incorporate dryland strength training, stretching, and swimming-specific exercises into your routine to build strength, improve flexibility, and fine-tune your technique.

To support your dryland swim training, Vasa offers a range of high-quality products designed to provide the ultimate training experience. From our versatile swim cord kits and Vasa Trainer Pro swim benches to our cutting-edge SwimErgs, our products empower swimmers of all levels to become stronger, better, and faster. Don’t miss out on the opportunity to take your swimming to the next level with Vasa!

So, why wait? Invest in the tools that will revolutionize your swimming training. Remember, quality costs less, and with Vasa, your swimming potential knows no bounds!