Training Resources - Triathlon Coaching

Workouts

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 »

Triathlon Swim Training at home

Swim train at home. Improve your Freestyle technique and swim training with our video series. You will learn the essential techniques to develop an efficient, powerful Freestyle swim for triathlon open water swims of any distance. Read More »
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Exercises

Individual Exercises by Muscle Groups – Triceps

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Tricep exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Shoulders

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Shoulder exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Legs

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Leg exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Chest

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Chest exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Biceps

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Bicep exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Back

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Back exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Abs

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Abdominal exercises on the Vasa Trainer and Swim Erg with Erg Trainer Strap System. Read More »
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Specific Strength

Reconstructing the Multisport Swimmer

This six-page document outlines the challenges for multisport swimmers – inadequate flexibility and mobility, lack of swim-specific strength, lack of power and swim endurance, and poor technical skills. They describe how to incorporate drills, power testing, and training to improve the triathlon swim in an effective and efficient way. Read More »
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Endurance

How Coach Al Lyman uses the Vasa Ergometer for Ironman Swim Training

Coach Al Lyman explains how he uses the Ergometer himself, and with his athletes, to assess performance, improve technique, and build strength and endurance while maintaining an appropriate stroke rate for racing since many triathletes lack an adquate kick. This 8-page document describes drills, provides three sample IM workouts, covers shoulder stabilization, and discusses the ... Read More »
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Prehab / Rehab

Recovery Stroke – Ergometer

Vasa Ergometer
Use the handle attachment and a rear-facing position on the Ergometer bench to strengthen the recovery portion of the stroke. Read More »
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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 »

Time Trial at Race Intensity

Vasa Ergometer
Use the Vasa Ergometer’s timing feature to record and log your time trial speed and progression. Suggested time trial distances are 100m for sprinters, 400m for middle-distance swimmers, and 800m for distance swimmers. Read More »
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