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Swim Coaching

Swim Coaching

Swim Coach-specific training

From Workouts and Circuits to Rehab Exercises and Tips from Vasa Customers, find all of the Swim Coach-Specific Training materials you need for both the Vasa Trainer and Vasa Ergometer—all right here.

Workouts

Strength:

Vasa Trainer Strength Circuit for Competitive Swimmers [for Vasa Trainer]

This 10-exercise circuit is designed for swim-specific power and strength and includes plyometric squats, lunges, resisted ab crunches, chest press, bicep curls, seated rows, reverse flys, lat pulldown, asymetric extensions, and tricep extensions.

Download PDF- Vasa Trainer Strength Circuit for Competitive Swimmers

Total Conditioning & Strength Workout (Novice - Intermediate) [for Vasa Ergometer]

Get a full-body workout in just ten minutes by combining the Vasa Ergometer, power wheel, min-band, and dumbbells and alternating among swim intervals, external rotation series, rollouts, shrugs, and push-ups.

Download PDF - Total Conditioning & Strength Workout for Vasa Ergometer

> Swim at Home with the Vasa Ergometer for Pool Supplementation [for Vasa Ergometer]

Elite Triathlon Coaches Tim Crowley and Al Lyman explain how the Vasa Ergometer is used effectively as a time efficient swim at home workout. This versatile indoor trainer swim training machine does for swimming what the Computrainer and indoor bike trainers do for cycling or what the Concept 2 indoor rower does for rowing.  The Vasa Ergometer is an ideal tool for developing proper technique and sustained power in swimmers at any level.

Watch Video - Swim at Home with the Vasa Ergometer

> 10 Minute Strength Workout - Al Lyman [for Vasa Ergometer]

This complete freestyle workout utilizes the Vasa Ergometer, dumbbells, a power wheel and a resistance band/stretch cord to give you a time-saving workout in about 10 minutes. This conditioning workout addresses core strength, upper body strength, and swim-specific training to help you resist fatigue during a triathlon. The circuit includes: swim intervals on the Erg, half pulls with stretch cord, pushups, external rotation exercises with stretch band, roll outs with power wheel, dumbbell shrugs, and external rotations.

Part 1
Watch Video - 10 Minute Strength Workout on Vasa Ergometer - Part 1
Part 2Watch Video - 10 Minute Strength Workout on Vasa Ergometer - Part 2

> Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer, Matt Kredich, American Swim Coaches Association Magazine, 2012, Issue 1 - Special Dryland Edition [Vasa Trainer]

Coach Kredich is a long-time advocate of the Vasa Trainer for developing swim-specific strength and proper swim technique. In this article, he explains the specific benefits to his athletes and why he believes it is an important tool for athletes of all levels and stages of development.

Download PDF - Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer

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Endurance:

> Training Secrets from Coach Richard Shoulberg - Sample Trainer Workouts [for Vasa 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.

Download PDF - Training Secrets from Coach Richard Shoulberg - Sample Vasa Trainer Workouts

> Increase Stamina (Aerobic Endurance) [for Vasa Ergometer]

Swim at steady pace for 15-30 minutes while maintaining a constant power output (watts). Raise power output goals with each session.

Download PDF - Increase Stamina with the Vasa Ergometer

> Develop and Improve Speed & Power for Distance and Open Water Swimmers [Vasa Trainer]

Tyler Fenwick of Mission Viejo Swim Team describes and demonstrates a workout designed for two of his distance swimmers on the Vasa Trainer that resulted in dramatic time improvements and national medals in the mile and 5K open water swim. He shows the power pull and controlled slow recovery to the set position that the swimmers used for a continuous set of 35 minutes. The angle of the trainer was raised as fitness and strength increased.

Watch Video - Develop and Improve Speed and Power for Distance and Open Water Swimmers

> Swim at Home with the Vasa Ergometer for Pool Supplementation [for Vasa Ergometer]

Elite Triathlon Coaches Tim Crowley and Al Lyman explain how the Vasa Ergometer is used effectively as a time efficient swim at home workout. This versatile indoor swim training machine does for swimming what the Computrainer and indoor bike trainers do for cycling or what the Concept 2 indoor rower does for rowing.  The Vasa Ergometer is an ideal tool for developing proper technique and sustained power in swimmers at any level.

Watch Video - Swim at Home with the Vasa Ergometer

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Power Intervals

> Anaerobic Power Intervals [for Vasa Ergometer]

Use the Vasa Ergometer's interval timer to complete this workout that includes an interval main set at an intensity just below race pace with easy swimming or rest between.

Download PDF - Anaerobic Power Intervals on the Vasa Ergometer

> Ascending or Descending Timed Interval Workout [for Vasa Ergometer]

This workout includes a main set in which the duration of sustainted effort incements from 1 minute to 5 minutes with corresponding increasing rest periods. Within each interval, the swimmer will gradually build intensity to race pace. Repetitions of the main set are dictated by fitness level and goal.

Download PDF - Ascending or Descending Timed Interval Workout on the Vasa Ergometer

> Speed Workout for Freestyle [for Vasa Ergometer]

This speed-focused workout includes a 1400m main set that is a mix of 100s done at, below, and above race pace, plus a 500 at race pace. A 10x50 set above race pace can be added to bring the main set to 1900m. Use the Ergometer's Power Meter to monitor your pace and stay with the correct range.

Download PDF - Speed Workout for Freestyle on the Vasa Ergometer

> How to Develop and Improve Swimming Power with Mission Viejo Coach Tyler Fenwick [Vasa Ergometer]

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 helps to monitor the athletes technique and keeps the intensity high. This workout helps to develop great closing speed, whether an athlete is swimming 100M or a 10K. .

Watch Video - Develop and Improve Swimming Power with Mission Viejo Coach Tyler Fenwick on the Vasa Ergometer

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Time Trials / Race Simulation / Benchmarks

> "Race Prep" Muscular Endurance (Advanced only) [for Vasa Ergometer]

Build from 1000m to 3000m 1-2 weeks out from goal event, working toward negative splits. Include surges every 200m if desired.

Download PDF - Race Prep Muscular Endurance on the Vasa Ergometer

> Time Trial at Race Intensity [for 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.

Download PDF - Time Trial at Race Intensity on the Vasa Ergometer

> 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 and compete, which teenage athletes typically enjoy.

Watch Video - Assessing Dryland Swim Performance with the Vasa Ergometer at Mission Viejo

> Vasa at the 2008 Olympic Trials - 100m Challenge [for Vasa Ergometer]

Athletes "compete" to see how fast they can swim 100m on the Vasa Ergometer!

Travis competes in the 100m challenge

Watch Video - Vasa at the 2008 Olympic Trials - 100m Challenge - Travis

Two Boulder Swimming & Diving athletes compete in the 100m challenge

Watch Video - Vasa at the 2008 Olympic Trials - 100m Challenge - Boulder Swimmers

Two athletes compete in the 100m challenge

Watch Video - Vasa at the 2008 Olympic Trials - 100m Challenge - Two athletes

Another athlete competes in the 100M challenge

Watch Video - Vasa at the 2008 Olympic Trials - 100m Challenge

> The Race You Didn't See: Josh Davis vs. The Swimulator [for Vasa Ergometer]

In 1996 Josh Davis made history by becoming the only man in any sport from any nation at the Atlanta Olympic Games to win 3 gold medals. See him take on competitors in a Vasa Ergometer race!

Watch Video - The Race You Didn't See: Josh Davis vs. The Swimulator

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Circuits:

> Vasa Trainer Strength Circuit for Competitive Swimmers [for Vasa Trainer]

This 10-exercise circuit is designed for swim-specific power and strength and includes plyometric squats, lunges, resisted ab crunches, chest press, bicep curls, seated rows, reverse flys, lat pulldown, asymetric extensions, and tricep extensions.

Download PDF - Vasa Trainer Strength Circuit for Competitive Swimmers

> Vasa Trainer Conditioning Circuit for Fitness Swimmers [for Vasa Trainer]

This 10-exercise full-body circuit incorporates plyometric squats, resisted ab crunches, butterly, bicep curls, reverse flys, seated row, chest press, freestyle, and rotator cuff exercises.

Download PDF - Vasa Trainer Conditioning Circuit for Fitness Swimmers

> Dryland Circuit Training Workout with Vasa Trainer and Finis Circuit Trainer [for Vasa Trainer]

Pair the portable Finis Circuit Trainer with your Vasa Trainer or Ergometer to get the most out of your dryland circuit training. It helps to keep your workouts organized and enables you to monitor performance over time.

Watch Video - Dryland Circuit Training Workout with Vasa Trainer and Finis Circuit Trainer

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Individual Exercises:

> Freestyle Swimming [Vasa Ergometer]

This review of the freestyle stroke details hand, arm, and body position for the catch, mid-stroke pull, finish, and recovery.  Use a mirror, video camera, or a coach to check on technique and stroke mechanics while building strength and endurance on the Ergometer.

 Download PDF - Freestyle Swimming with the Vasa Ergometer

> Recovery Stroke [Vasa Ergometer]

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

Download PDF - Recovery Stroke with the Vasa Ergometer

> Recovery Stroke [Vasa Trainer]

Use a rear-facing position on the Trainer bench to strengthen the recovery portion of the stroke using either a single- or double-arm stroke. Set the Trainer to its lowest position to begin, as it is a challenging motion.

 Download PDF - Recovery Stroke with the Vasa Trainer

> Butterfly Swimming [Vasa Trainer]

Improve technique and build strength and endurance for the butterfly stroke using the Vasa Trainer. This tip sheet depicts and describes the entry, mid-stroke pull, finish, and recovery phases of the stroke.

Download PDF - Butterfly Swimming on the Vasa Trainer

> Breaststroke Kick [Vasa Ergometer]

With the ankle strap attachments, the Vasa Ergometer can enhance technique and strength in the powerful breaststroke kick.

 Download PDF - Breaststroke Kick on the Vasa Ergometer

> 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.

Download PDF - Plyometric Push-Offs for Starts and Turns on the Vasa Trainer

> Rotator Cuff [Vasa Ergometer]

With the handle attachments and seated in a sideways position on the bench, the Vasa Ergometer can be used to strengthen and rehabilitate the internal and external rotator cuff of the shoulder.

Download PDF - Rotator Cuff Rehab on the Vasa Ergometer

> Internal Rotator Cuff [for Vasa Trainer]

Use the exercise handles and a sideways seated position on the bench to strengthen the shoulder's internal rotator cuff by pivoting a bent arm inward toward the abdomen.

Download PDF - Internal Rotator Cuff Exercises on the Vasa Trainer

> External Rotator Cuff [for Vasa Trainer]

Use the exercise handles and a sideways seated position on the bench to strengthen the shoulder's external rotator cuff by pivoting a bent arm outward away the abdomen.

Download PDF - External Rotator Cuff Exercises on the Vasa Trainer

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Technique

> Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer, Matt Kredich, American Swim Coaches Association Magazine, 2012, Issue 1 - Special Dryland Edition [Vasa Trainer]

 Download PDF - Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer by Matt Kredich

> Better Technique + More Power = Faster Swimming (introduction) [Vasa Ergometer]

Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes, Coach Tim Crowley, 2009 USA Triathlon Elite National Coach of the Year, and renowned multi-sport Coach Al Lyman. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

Video - Better Technique + More Power = Faster Swimming

> Technique 1: Proper Hand Placement to Improve Freestyle Swimming Efficiency [Vasa Ergometer]

Learn how to obtain the perfect high elbow catch / early vertical forearm in your freestyle stroke.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

 Watch Video - Technique 1: Proper Hand Placement to Improve Freestyle Swimming Efficiency

> Technique 2: Fingertip Orientation to Improve Freestyle Swimming Efficiency [Vasa Ergometer]

Fingertips need to be straight forward for the most power in the freestyle stroke. See how strength diminishes when the elbows are straightened or hands are pointed outward or inward. The most potentially dangerous position is one in which the hands get ahead of the elbow, and the internal rotation can be very damaging to the shoulder. Keep the fingers pointed straight forward to obtain the Early Vertical Forearm.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

 Watch Video - Technique 2: Fingertip Orientation to Improve Freestyle Swimming Efficiency

> Technique 3: Wrist Awareness to Improve Freestyle Swimming Efficiency [Vasa Ergometer]

Use "the power of the Y" and swim with an open and relaxed hand to help engage the larger muscle groups (lats) for more power in the freestyle swimming stroke. This technique is used by many of the top swimmers in the world because there is less tension in your hands, saving energy, and creating more power, speed and efficiency in all swimming strokes. Using Power Paddles while training on the to help you to learn and perfect this technique.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

 Watch Video - Technique 3: Wrist Awareness to Improve Freestyle Swimming Efficiency

> Technique 4: Umph at the Front to Improve Freestyle Swimming Efficiency [Vasa Ergometer]

Put the "umph at the front" of your freestyle stroke.  This technique uses a high elbow catch and will help you to get more power, speed and efficiency in your swimming stroke.  Using this technique will put the power in the front of your stroke to engage the large muscle groups.  Using this technique will help you to develop a faster, powerful, and efficient pull for all swimming strokes.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

 Watch Video - Technique 4: Umph at the Front to Improve Freestyle Swimming Efficiency
 

> Technique 5: Exiting the Stroke to Improve Freestyle Swimming Efficiency [Vasa Ergometer]

Proper, relaxed recovery will help you to save energy, set-up for the next stroke, and avoid injury.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

 Watch Video - Technique 5: Exiting the Stroke to Improve Freestyle Swimming Efficiency

> Better Technique + More Power = Faster Swimming Full Playlist [for Vasa Ergometer]

Watch on YouTube

> Improve Freestyle Swim Stroke with High Elbow Catch (Early Vertical Forearm) [Vasa Ergometer]

A High Elbow Catch (HEC) in swimming, (a.k.a. Early Vertical Forearm (EVF)), provides the ideal arm position needed to access the powerful lats (latissimus dorsi), and other back muscles, which puts more power in the swimming stroke to move most efficiently through the water. The goal of the HEC is to quickly get your forearm into an upright or vertical position below your elbow BEFORE you begin to pull with force. This action recruits the large muscles of your back and creates a longer stroke path which increases horizontal propulsion.

Part of Better Technique + More Power = Faster Swimming series with Masters record holder and coach, Karlyn Pipes

Watch Video - Improve Freestyle Swim Stroke with High Elbow Catch on the Vasa Ergometer

> Improve Freestyle Swim Stroke with High Elbow Catch (Early Vertical Forearm) on the Vasa Ergometer [Vasa Ergometer]

A High Elbow Catch (HEC) in swimming, (a.k.a. Early Vertical Forearm (EVF)), provides the ideal arm position needed to access the powerful lats (latissimus dorsi), and other back muscles, which puts more power in the swimming stroke to move most efficiently through the water. The goal of the HEC is to quickly get your forearm into an upright or vertical position below your elbow BEFORE you begin to pull with force. This action recruits the large muscles of your back and creates a longer stroke path which increases horizontal propulsion.

Watch Video - Improve Freestyle Swim Stroke with High Elbow Catch on the Vasa Ergometer

> Improving the High Elbow Catch in the Freestyle Stroke with the Vasa Trainer [Vasa Trainer]

This clip provides basic instruction and key points for improving the high elbow catch in freestyle swimming using the Vasa Trainer, addressing the catch, mid-stroke, finish, and recovery.

Watch Video - Improving the High Elbow Catch in the Freestyle Stroke with the Vasa Trainer

> Common Mistakes in Freestyle Swimming Technique [Vasa Trainer]

Triathlon Coach Al Lyman discusses common freestyle errors and how to improve the stroke for faster and more efficient swimming and racing. The key is repeatedly and effectively applying pressure on the water to propel the body horizontally forward using a high elbow catch. Dropped elbows and straight-arm strokes strains the shoulders, raises the upper body, and the lower body creates more drag. These freestyle technique problems & issues can be most effectively addressed with dryland training on a Vasa Trainer or Vasa Ergometer. The dryland Ergometer makes it easier to diagnose and correct form issues.

Watch Video - Common Mistakes in Freestyle Swimming Technique

> Improving the Butterfly Stroke - How to Increase Power to Swim Faster [Vasa Trainer]

This clip provides basic instruction and key points for improving the butterfly stroke using the Vasa Trainer, addressing the catch, mid-stroke, finish, and recovery.

Watch Video - Improving Butterfly Stroke with the Vasa Trainer

> Swim at Home in Less Time with the Vasa Ergometer Swim Bench [Vasa Trainer]

Swim easier and faster with less training time. Swim at home, train anywhere, any time, without the need to get in the water. The Vasa Ergometer is ideal for improving swimming technique, measuring swim power, and increasing efficiency even among elite swimmers. Many swim teams and swim coaches rely on the Vasa Ergometer to keep swimmers with minor injuries or swimmer’s ear part of daily swim training. The built-in Power Meter provides motivation and is reliable for repeat performance testing.

Watch Video - Swim at Home in Less Time with the Vasa Ergometer Swim Bench

> Efficient Swimming FAQ: Will training on the Vasa Ergometer help improve technique & speed? YES! [for Vasa Ergometer]

Triathlon and Age Group swim coach Al Lyman and Triathlon USAT Elite Level Coach Tim Crowley discuss how the Vasa Ergometer is effective for improving swim power and speed and can be used in conjunction with or as a replacement for pool swimming. Whether a triathlete, masters swimmer, an age group swimmer, or a swim coach, the Vasa Ergometer is an excellent tool for triathlon swimming fitness, swimming strength, Freestyle efficiency and increasing swimming power. It allows you to repeat correct swimming movement and develop good technique and skill with objective feedback from the Power Meter that enables you to track progress. That data is invaluable as a coach and athlete as they can see how as the sustainable average power is raised, there is a direct translation to speed in the pool or open water. Coach Al finds that the Vasa Ergometer is a great substitute for pool time for his athletes who simply cannot get to a pool. Several have set race swim PRs with nearly all of their training on the Erg. The Ergometer, when paired with a bike trainer, makes triathlon swim-bike brick workouts feasible and convenient.

Watch Video - Will training on the Vasa Ergometer help improve technique and speed?

> Efficient Swimming FAQ: Can swimming at home on the Vasa Ergometer replace pool training? YES! [for Vasa Ergometer]

World Masters Swimmer of the Year, Karlyn Pipes, talks about using the Vasa Ergometer as a substitute for the pool. When time and logistics make it difficult to get to a pool to swim, you can use the Vasa Ergometer as a substitute for getting water time in the pool. The reason it's an excellent substitute is that the Ergometer allows you to train with the same stroke-specific mechanics that you would use in the pool. While it's not exactly the same as swimming in a pool, or training in the open water, it's a pretty good facsimile. As long as you maintain the 5 key points of proper technique, work on really good form, and maintain a high early vertical forearm, you will be able to translate that power and speed into the pool.

Watch Video - Can swimming at home on the Vasa Ergometer replace pool training?

> Efficient Swimming FAQ: How much Freestyle rotation is possible on the Vasa Ergometer? [for Vasa Ergometer]

Does the lack of a rotating bench on a Vasa Trainer or Vasa Ergometer limit your ability to learn proper rotation in the water? A lot of swimmers have way too much rotation in their stroke. Rotation and roll are different. When you roll, you aren't really lengthening your body, you are actually just twisting it. Too much roll will make you twist and turn and loose forward momentum in the water. Rotation comes from your hips and core, and a shift in your shoulder. It's more of an extension or a reach. When you are on the Vasa, you are keeping a flat scapular plane, and shifting or rotating forward with your arms. You can get that desired rotation from the hips and core, without adding too much shoulder roll. This will help you activate the right muscles for the maximum range of motion and power in your stroke.

Watch Video - How much Freestyle rotation is possible on the Vasa Ergometer

> Efficient Swimming FAQ: Is the Vasa Ergometer a beneficial supplement to pool training? YES! [for Vasa Ergometer]

Triathlon and Age Group swim coach Al Lyman talks about the Vasa Ergometer as a swimming simulator. In any aspect of training, whether it be swim, bike or run or any other sport, you are always using supplement tools that mimic the activity. From a Triathlete's perspective, what Al really loves about the Ergometer is that you are focusing on building power in the front end of the stroke, which is exactly what you need in a triathlon, especially in an open water environment. There is a lot of objective data that you can't get in a pool, like measuring power and stroke rate. It's another way to enhance your swimming and your strength & power.

The Vasa Ergometer functions much like an indoor bike trainer for cycling, such as a CompuTrainer. A bike trainer is fixed in location, requires no steering or braking, yet you can train power, cadence, and big gear pushing. The same things can be done on a Vasa Ergometer, with adjustable airflow resistance.  The quality Freestyle swim training on the Erg integrates with pool and open water swimming easily to make it more effective.

Watch Video - Is the Vasa Ergometer a beneficial supplement to pool training

> Efficient Swimming FAQ: Is the Vasa Ergometer or Trainer safe and appropriate for children? YES! [for Vasa Ergometer]

We are often asked if it's safe for children or age-group swimmers to train on Vasa... and the answer is absolutely YES. If your children are old enough to be on a swim team, and if they are taught proper technique, there is no reason why they can't train on a Vasa Trainer or Vasa Ergometer. When they focusing on the key technique points, the stretch, catch & pull, they are ingraining the outline for really proper technique that they can take to the pool and translate into faster swimming. The Vasa can help them to become more self-aware of what they are doing. You can isolate the moves that we are trying to ingrain in their stroke patterns when they are young. So focusing on the catch, stretch & pull when they are dry, warm and on-land, is going to be great if they can practice this on the Vasa then put them into the pool and see if they can translate that into the water. It's a highly effective tool for teaching technique to age-group swimmers.

Watch Video - Is the Vasa Ergometer or Trainer safe and appropriate for children?

> Technical Swimming with Matt Kredich, Presentation at 2011 ASCA World Clinic [for Vasa Trainer]

Matt Kredich talks about how he incorporates the Vasa Swim Trainer into his training and technical work with his team at the University of Tennessee.  He shares how to improve swimmers’ technique with proper movement, as well as how to teach them to reduce drag and generate maximum force.  He previews some key points from his 4-part technique & training DVD series that addresses each stroke.

 

Part 1

Watch Video - Technical Swimming with Matt Kredich Part 1

Part 2

Watch Video - Technical Swimming with Matt Kredich Part 2

Part 3

Watch Video - Technical Swimming with Matt Kredich Part 3

> Vasa Dryland Training Expert Panel, 2012 ASCA Conference [Vasa Trainer]

Vasa hosted an expert dry land swim training panel at the 2012 American Swimming Coaches Association Conference held in Las Vegas Nevada, on September 6, 2012. The panel included some of the most accredited coaches and experts in swimming including: Gary Hall, Sr., M.D., Richard Shoulberg, Matt Kredich, Andrei Vorontsov, Ph.D., Jack Fabian, Ph.D., and Genadijus Sokolovas, Ph.D.

View Series on YouTube

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Prehab / pt rehab

> Internal Rotator Cuff [for Vasa Trainer]

Use the exercise handles and a sideways seated position on the bench to strengthen the shoulder's internal rotator cuff by pivoting a bent arm inward toward the abdomen.

Download PDF - Internal Rotator Cuff Prehab on the Vasa Trainer

Bringing a Functional Angle to Patient Rehab by Joe Neczek, American Kinesiotherapy Association [for Vasa Trainer]

Joe Neczek, MS, RKT, CSCS explains how the Vasa Trainer is an effective means of providing progressive bodyweight resistance exercises that allow a patient to begin with just 19% of their bodyweight for functional exercises. The controlled motion is a safer, more effective, and more enjoyable method for pateints to retrain for everyday activities.

 Download PDF - Bringing a Functional Angle to Patient Rehab with the Vasa Trainer

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Injury Prevention:

> Prevent Swimmer's Shoulder - Injury Prehab Program [Vasa Ergometer]

Coaches Tim Crowley and Al Lyman show how training on the Vasa Ergometer can minimize stress on the shoulders and help to prevent 'Swimmer's Shoulder'. By using a recovery stroke that does not come over the top, the shoulder can be protected. They review a shoulder pre-hab / rehab workout using the Vasa Erg, free weights and tubing, which will help to keep your shoulders strong and healthy.

Watch Video - Prevent Swimmer's Shoulder - Injury Prehab Program on the Vasa Ergometer

> Swim Stroke Pulling Variations for Injury Prevention and Rehab using the Vasa Trainer [Vasa Trainer]

Tyler Fenwick of Mission Viejo Swim Team discusses and demonstrates several exercises he uses on the Vasa Trainer with his swimmers to build strength and prevent shoulder injuries. The Vasa Trainer allows for progression and variations on pulls that can build strength and thus reduce risk of injury. He suggests reverse pulls on the back (reverse catch), pulling at different angles, or sitting on the bench to work the back and shoulders.

Watch Video - Swim Stroke Pulling Variations for Injury Prevention and Rehab using the Vasa Trainer

> Bringing a Functional Angle to Patient Rehab by Joe Neczek, American Kinesiotherapy Association [for Vasa Trainer]

Joe Neczek, MS, RKT, CSCS explains how the Vasa Trainer is an effective means of providing progressive bodyweight resistance exercises that allow a patient to begin with just 19% of their bodyweight for functional exercises. The controlled motion is a safer, more effective, and more enjoyable method for pateints to retrain for everyday activities. 

Download PDF - Bringing a Functional Angle to Patient Rehab with the Vasa Trainer

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Customer Results/Tips

> Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer, Matt Kredich, American Swim Coaches Association Magazine, 2012, Issue 1 - Special Dryland Edition [Vasa Trainer]

Coach Kredich is a long-time advocate of the Vasa Trainer for developing swim-specific strength and proper swim technique. In this article, he explains the specific benefits to his athletes and why he believes it is an important tool for athletes of all levels and stages of development.

 Download PDF - Using the Vasa Swim Trainer to Become a Smarter and Stronger Swimmer

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Owner's Manuals

> Vasa Ergometer instruction manual

Part 1 - Assembly and Use
Part 2 - Technique and Form, Swim Training Tips and Workouts, Maintenance and Troubleshooting, Extras

 

Purchase hard copy

Download PDF - Vasa Ergometer Instruction Manual Part 1-2 Download PDF - Vasa Ergometer Instruction Manual Part 3-6

> Vasa Trainer instruction manual

Part 1 - Assembly, Beginning Vasa Training, Training Tips
Part 2 - Vasa Training for Swimmers, Vasa Training for Surfers, General Training and Workouts, Resources

 

Purchase hard copy

Download PDF - Vasa Ergometer Instruction Manual Part 1-3 Download PDF - Vasa Ergometer Instruction Manual Part 4-7

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Other

> Vasa Ergometer: Indoor Swimming as Efficient Training Tool to Gain Swim Power[Vasa Ergometer]

Technology has helped runners and cyclists train efficiently and with accurate feedback. Vasa brings technology to the swimmer, triathlete, surfer, and paddler. With the Vasa Ergometer, athletes can train more effectively to develop power and strength than training in the water alone and can monitor their training progress with objective measures. The equipment measures average watts, force (independent measurement of L and R arms), stroke length, stroke rate, pace per 100 meters, time and distance. Benefits of the Vasa Ergometer include the ability to train daily, fine-tune technique, see the "below water" movements, measure and test performance, prevent injury, rehabilitate injuries, minimize training time, and accelerate progress.

Watch Video - Vasa Ergometer: Indoor Swimming as Efficient Training to Gain Swim Power

> Elite Swimmers on Using the Vasa Trainer to Improve High Elbow Catch and Swim Strength [Vasa Trainer]

USC Swimmers, and Olympic and World Champions, Brad Bridgewater, Indira Allick and Lenny Krayzelburg explain how they incorporate the Vasa Trainer three times per week, alternating days with traditional strength training. Four by two minute intervals on the Vasa Trainer is sufficient to make a difference for these world-class athletes.

Watch Video - Elite Swimmers on Using the Vasa Trainer to Improve High Elbow Catch and Swim Strength

>  "Catch Phase of Front Crawl Compared to Arm Pull on Vasa Trainer" [Vasa Trainer]

Research article by Michael McWha, Julie Froud, and Jen Arndt whose purpose was to "measure the effectiveness and quality of the Vasa Trainer as a cross training equipment apparatus".  Published in ASCA Newsletter 2013, Edition 11.

 Catch Phase of Front Crawl Compared to Arm Pull on Vasa Trainer

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Looking for something specific or have a workout you think we should include? Find us on Facebook and Twitter to share your questions, tips and results with the Vasa sport community! Contact us anytime: 1-800-488-8272