How Kona Ironman Triathlete Shaved 7 Minutes off Swim Time with Vasa Training

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Ironman World Championship Special Interview    Salt Lake City based triathlete Nate Zarlengo has been racing triathlons for 11 years and has experienced incredible success by qualifying for the Ironman World Championships twice. During the 2021 Ironman Coeur D’Alene, Nate experienced a significant personal record by improving his swim time by 7 minutes. He went […]

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Paralympic Triathlon Training with Chris Hammer

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Vasa had the privilege of interviewing #3 Ranked Paratriathlete Chris Hammer about his experience preparing for the 2020 Paralympic Games and why he considers the Vasa SwimErg a vital tool in his paralympic triathlon training preparation.  We’re honored to call Chris a #VasaAthlete! Chris was born with one hand, the result of a congenital condition. […]

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Announcing Four Keys to Fearless Open Water Swimming

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A FREE Ebook about open water swimming fundamentals Often in life, the most rewarding part is sharing the knowledge & wisdom gained from experience.  For the past 32+ years at Vasa, we’ve had the profound privilege of working with and learning from outstanding coaches & athletes worldwide.  For most of these accomplished athletes and coaches, […]

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Vasa Exclusive Interview: World Championship Qualifier Kathleen Doswell

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Vasa Exclusive Interview: Meet Kathleen Doswell, a 71-year-old Sprint Triathlon World Championship qualifier.  Kathleen trains on the Vasa SwimErg, significantly to reduce exposure to the Covid-19 virus. Cartersville, Virginia resident Kathleen Doswell has been racing triathlon for the past ten years. She is a multiple-time qualifier for Triathlon Team USA and World Championship triathlons. Due […]

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Pilates Mat Warm-Up For Better Swim Training

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Pilates-inspired Mat Warm-Up For Better Swim Training Warm-up Exercises: #1.  Quadruped thoracic rotation (3-5 reps.) a. Add leg extension Hands and knees position, hands under shoulders, knees under hips.  Spine long and neutral. One hand behind head. Inhale. Exhale to rotate upper body towards stabilizing arm on the floor. Inhale to rotate towards the ceiling. […]

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Pilates-inspired Workout For Stronger Swimming Using The Vasa Trainer Pro

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Pilates Workout For Stronger Swimming, Triathlon, and Surfing Description & Specific Instructions: Important note to athletes and coaches: Before starting this workout, we recommend starting with this mat warm-up designed to prepare you for the main workout. Main Workout: 1. Hip rolls with shoulder extension Supine on bench holding handles with arms reaching overhead. Inhale […]

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Vasa Swim Build Your Own Swim Workout Series (BYO #4)

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Swim Power + Push, Pull, Core Build Your Own Swim Workout #4: Increasing Effort Swim Intervals With Coach Eric Neilsen Build Your Own Swim Workout #4: Increasing Effort Swim Intervals with Push, Pull, & Core Circuit  (7 to 10 minutes per round) NOTE: This workout will be done using the Vasa SwimErg (or Vasa Trainer Pro […]

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Vasa Lane 9 Workout Video #3 – Full Body Strength & Conditioning Circuit for Swimmers, Triathletes & Surfers

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Full Body Strength & Conditioning Circuit for Swimmers, Triathletes & Surfers With Coach Dan Daly, CSCS This full-body swim conditioning workout was designed with an emphasis on speed and strength using the Vasa Trainer Pro.  (Note:  it’s also OK to do this workout using a Vasa SwimErg or the Vasa Sport Bench & Swim Cords).  […]

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Vasa Trainer Pro “Lane 9” Workout #4 – Total Body Workout For Swimmers

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Total Body Workout for Swimmers, Triathletes & Surfers With Coach Dan Daly, CSCS  Total Body Workout Details: Warm-up for 10 to 15 minutes using light intensity aerobic exercises and stretching. Perform the following 10 exercises in pairs or compound sets for 8-20 reps each, completed in a continuous circuit without rest, for 3-8 rounds, with […]

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Vasa’s Build Your Own Swim Workout Series (BYO #3)

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Swim Power + Push, Pull, Core Build Your Own Swim Workout #3: Freestyle Intensity Vasa’s Build Your Own Swim Workout #3: 10-minutes Freestyle Intensity + Push, Pull, Core Build Your Own Swim Workout (BYO) NOTE: This workout is best done using the Vasa SwimErg, but it can be modified to use a Vasa Trainer Pro […]

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