Dryland Swim Training Workout - 5-Exercise Circuit for Better Endurance

Improve your swimming ENDURANCE with Vasa's Lane 9 dryland swim training workout series featuring Coach Dan Daly.

The workout consists of an ENDURANCE circuit and is one of a three-part series (links below). This circuit has five exercises, and those are done in sets of repetitions. This circuit will take about 10 to 20 minutes, depending on how many sets you choose to complete.

Check out the other two parts of this circuit series:

00:00 - 02:37 Intro
02:38 - 05:11 Endurance Circuit

Exercises grouped in this circuit should be completed back to back as prescribed sets per circuit x repetitions (or time). Complete all five exercises in order as a circuit. Rest as prescribed between sets. Then repeat up to six sets in the circuit within the suggested range based on your current fitness level, training cycle, or available time.

Warm Up, complete the 5-exercise circuit for 3 to 6 sets, rest, and then move on to the next circuit. Repeat this entire workout 2-3x per week, with 1-3 days rest between. Progressively add more sets to the total completed, up to 6 sets. As an alternative, each circuit could be a stand-alone workout. After warming up, choose one circuit, perform all five exercises back to back as a circuit, rest, and repeat for 3-6 sets. Rotate through the Power, Strength, or Endurance circuits 2-3x per week, with 1-3 days rest in between, progressively adding more sets to the total completed, up to 6 sets.

While this workout is shown using a Vasa SwimErg, it can also be done using a Vasa Trainer Pro or the Vasa Sport Bench & Swim Cords.

Vasa SwimErg with PM3 Power Meter (ANT+ and BT Wireless Connectivity) improves swimming technique, power, and endurance outside the pool. The Vasa SwimErg indoor dryland swim trainer is designed to simulate swimming workouts that will get you stronger, better, and faster. For the ultimate interactive swim training experience, connect the game-changing PM3 Power Meter with your favorite apps & devices, like TrainerDay®, Garmin®, & TrainerRoad®.

The Vasa Trainer Pro, "gold standard since 1990", is the best dryland swim training bench for maximizing swim-specific and total body strength, conditioning, and injury rehabilitation. You'll get stronger, better, and faster as you: build specific strength & sustained power, improve stroke technique, increase endurance, develop core stability, and gain more leg power for starts & turns.
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Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are the tools needed to stimulate the structural and functional changes required to swim stronger, better, better, and faster.

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