> Reconstructing the Multisport Swimmer: Part 1 - Examining Specific Strength, and Power; Part 2 - Using the Vasa Ergometer: Drills, Testing, Specific Training, by Tim Crowley, BS, CSCS, USAT Level III Coach and Al Lyman, CSCS, USAT Level I Coach. From USA Triathlon's Performance Coaching e-news, Jan/Feb 2010. [Vasa Ergometer]

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.

> 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 with 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 arm power independently. This data can be used to evaluate swim stroke efficiency, thereby enhancing the feedback loop and training effect for coaches and athletes. The Vasa Ergometer Power Meter can be programmed for specific workouts and used for testing and evaluation. The power, stroke rate and force production measurements allow for targeted training and measuring progress.

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

> 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.

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

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 many specific training benefits for multisport athletes.

> Muscular Endurance Workout # 1 (Intermediate) [Vasa Ergometer]

Use this main set of descending distances to improve muscular endurance while focusing on an early vertical forearm and high elbow.

> 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.

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

> 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.

Triathlon Coach Al Lyman explains the importance of developing a higher freestyle stroke rate, particularly for open water swims, to achieve an easier and faster triathlon swim. A Vasa Ergometer is the most effective tool for increasing stroke rate because it provides information and feedback, eliminates the guesswork, and develops muscle memory to maintain that stroke rate throughout the duration of the swim.

> Anaerobic Power Intervals [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.

> Ascending or Descending Timed Interval Workout [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.

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

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

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

> 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.

> Vasa at the 2008 Olympic Trials - 100m Challenge (multiple videos) [Vasa Ergometer]

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

Travis competes in the 100m challenge

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

Two athletes compete in the 100m challenge

Another athlete competes in the 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!

> Vasa Trainer Conditioning Circuit for Triathletes [Vasa Trainer]

This program is designed to build and maintain effective swim, bike, and run strength and power to prepare you to race. This circuit includes: plyometric squats, lunges, butterfly, super ab crunches, freestyle, bicep curls, reverse flys, seated row, chest press, and tricep dips.

> Swim at Home with the Vasa Ergometer for Pool Supplementation

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.

> 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.

> Freestyle Swimming - Ergometer [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.

> 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.

> Freestyle Swimming - Trainer [Vasa Trainer]

This review of the freestyle stroke details hand, arm, and body position for the catch, mid-stroke pull, finish, and recovery.  Increase difficulty by raising the slope angle or a thicker cord.

> Recovery Stroke - Trainer [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.

> 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

> 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

> 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

> 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

> 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

> 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

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

> Using the Vasa Ergometer to Improve Freestyle Swimming: Getting Started  [for Ergometer]

Coach Al Lyman and Swimmer Karlyn Pipes explain how to begin training with your Vasa Ergometer to improve your freestyle with a more powerful and effective stroke. Start at a low resistance level to establish good technique. To begin, put the hands in the paddles, adjust the straps, then step back and settle comfortably onto the bench. Focus on two key points: (1) Stretch one arm at a time toward the pulley, stretching out through the upper back muscles; (2) Bend the elbow and pop the elbow up high, then recover. Practice with one arm at a time, then alternate both arms in a "catch-up" style. Breathe normally and focus on the exhale. Be vigilant to maintain perfect form to lay down the proper neural engrams to build in proper freestyle stroke technique. Start slow each time you work with the Ergometer. The Vasa Ergometer can be used to establish proper freestyle swimming stroke technique and improve power. Swimmers and triathletes can all benefit from this dryland training, making gains in swim speed in shorter time.

> 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

> 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.

> Technical Freestyle Swimming with Matt Kredich: Drag Force in Swimming [Vasa Trainer]

Elite Swim Coach Matt Kredich (University of Tennessee) uses the Vasa Trainer for a discussion of the drag forces that a swimmer faces when teaching efficient Freestyle swimming technique.

> 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.

> 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.

> 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.

> 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.

> 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.

> 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.

> Integrating Vasa Ergometer Training with Swimming in the Pool [Vasa Ergometer]

Elite Triathlon Coach Tim Crowley discusses ways to integrate the training, coaching and skill work done on the Vasa Ergometer ("Erg") to swimming in the water.  First, he suggests the use of swim tools like a Finis front mount snorkel, a pull buoy, and an ankle band to mimic the body position and passive legs of the Erg before adding in the body rotation and breathing motions. Next, create force with swim paddles to shift the force to the larger muscles of the back and away from the smaller muscles of the shoulder. Longer paddles can be used to reinforce the high vertical forearm skills learned on the Vasa Erg.  Swim training with the Vasa Erg, in concert with some pool swimming, will accelerate improvements in swim technique, speed and sustained power and stamina.

> Bringing a Functional Angle to Patient Rehab by Joe Neczek, American Kinesiotherapy Association [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.

> Rotator Cuff - Ergometer [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.

> 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.

> 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.

> Rotator Cuff - Ergometer [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.

> Supplemental Swim Training: Shoemaker's Secret Weapon by Kevin Mackinnon, Triathlon Magazine Canada, July 14, 2010

Article described how Coach Tim Crowley is using the Vasa Ergometer to provide supplemental swim workouts for pro triathletes such as Jarrod Shoemaker. it allows for technique and power work while functioing as a swimming power meter

> Incorporating the Vasa Trainer into your triathlon training [Vasa Trainer]

Joe Neczek describes how he uses the Vasa Trainer in his Ironman triathlon training program.

> "Thinking Outside the Pool" by Chris Carmichael, Triathlete.com, December 10, 2010 [Vasa Ergometer]

Renowned triathlon coach Chris Carmichael wrote this piece for the "Time Crunched Triathlete" addressing how swimming is often the most difficult of the three sports to fit into a busy schedule. He describes the beneftis and how to integrate dryland swim training into a workout program.

> Vasa Ergometer instruction manual

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> Vasa Trainer instruction manual

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> Cost Calculator for Vasa Ergometer [Vasa Ergometer]

Use this worksheet to determine the time and money savings from owning a Vasa Ergometer. It factors in pool fees and transportation costs as well as the value of time savings to show how the Ergometer will more than pay for itself over time. In addition to the quantifiable benefits are the intangibles - better tecnique, more power, 24/7 availability of your Ergometer, performance monitoring capabilities, and convenience.

> Vasa Ergometer: Indoor Swimming as Efficient Training 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.

> 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.

> Using the Vasa Ergometer to Improve Freestyle Swimming: Getting Started [Vasa Ergometer]

Coach Al Lyman and Swimmer Karlyn Pipes explain how to begin training with your Vasa Ergometer to improve your freestyle with a more powerful and effective stroke.