Training Resources - Swim Coaching
Workouts
Indoor Swim Training for Time-Crunched Triathletes
Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »
3-Week Introductory Swim Training Plan
Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg. It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
Training the recovery stroke
Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »
Improve Swimming Using the Vasa Ergometer Power Meter
Vasa Ergometer
Coach Tim Crowley explains how to use the Vasa Ergometer Power Meter to improve your swim training, testing and swim coaching. The Vasa Erg’s Power Meter provides objective feedback that can’t be obtained while swimming in a pool. It measures stroke rate, time, distance, pace, and power output, as well as measuring Right & Left […] Read More »
Conditioning Circuit for the Competitive Swimmer
Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Designed to build and maintain effective swim-specific strength and power. Read More »
Exercises
Indoor Swim Training for Time-Crunched Triathletes
Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »
3-Week Introductory Swim Training Plan
Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg. It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
Training the recovery stroke
Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »
Plyometric Push-Offs for Starts and Turns
Vasa Trainer
Using the Foot Platform accessory, the Vasa Trainer can be used to build strength and explosive power for starts and turns with plyometric leg push-offs using one or both legs. This is a great rehabilitation exercise, too. Read More »
Specific Strength
Training the recovery stroke
Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »
Swim Strength Building On the Vasa Trainer
Core strength and stability are essential for correct and powerful swim strokes. While the stroke should be relaxed, the core must be engaged allowing the whole body to drive the arms. Improve your core strength through this series of exercises on the Vasa Trainer that includes: resisted ab crunch plyometric squat with the medicine ball […] Read More »
Power & Speed
Indoor Swim Training for Time-Crunched Triathletes
Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »
3-Week Introductory Swim Training Plan
Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg. It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
How to Develop and Improve Swimming Power with Mission Viejo Coach Tyler Fenwick
Tyler Fenwick talks about his dryland training program at Mission Viejo Swim Team. He discusses and demonstrates how he works on establishing a proper catch. He also overviews a high-intensity, power-developing workout using Vasa Trainers, power racks, surgical tubing attached to blocks, and swimming against a bucket. Having the Vasa Trainers on the pool deck […] Read More »
Endurance
Indoor Swim Training for Time-Crunched Triathletes
Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »
3-Week Introductory Swim Training Plan
Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg. It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
Training Secrets from Coach Richard Shoulberg – Vasa Swim Trainer
Coach Richard Shoulberg presents suggested workouts for all swim strokes for distance swimmers, middle distance swimmers, and sprinters on the Vasa Trainer. These pool-deck workouts focus on stroke technique, negative resistance (eccentric motion) and recovery motions as the Vasa Trainer angle is gradually raised to increase difficulty. Read More »
Prehab / Rehab
Vasa Trainer for Prehab and Rehab
Vasa Trainer
The Vasa Trainer offer a unique means for controlling loading during functional exercises. It offers unique multiple plane exercises that cannot be duplicated by free weights, such as many bending and reaching activities. It’s used worldwide by sports teams, athletes, universities, health clubs, and rehabilitation centers. This series demonstrates how to use the Trainer for […] Read More »
Prevent Swimmer’s Shoulder – 4 External Rotation Exercises
Alex Meyer, 2012 Olympic Open Water Swimmer designed this 4 exercise routine to compliment his Vasa workouts and keep his shoulder strong and healthy. Read More »
Performance Testing
Improve Swimming Using the Vasa Ergometer Power Meter
Vasa Ergometer
Coach Tim Crowley explains how to use the Vasa Ergometer Power Meter to improve your swim training, testing and swim coaching. The Vasa Erg’s Power Meter provides objective feedback that can’t be obtained while swimming in a pool. It measures stroke rate, time, distance, pace, and power output, as well as measuring Right & Left […] Read More »
Assessing Dryland Swim Performance with the Vasa Ergometer at Mission Viejo
Vasa Ergometer
Tyler Fenwick of Mission Viejo Swim Team discusses how he uses the Vasa Ergometer to measure swim performance and provide motivation to his athletes. For instance, he will have his distance swimmers do a 3000m swim for time. He can then share the data – time, watts, left/right arm wattage – allowing them to compare […] Read More »
Training
Indoor Swim Training for Time-Crunched Triathletes
Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »
3-Week Introductory Swim Training Plan
Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg. It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »