How to Increase Speed with Leg Strength and Explosive Power

Published on August 21, 2023

Most swimmers (triathletes and surfers, too) want and need to increase leg strength to develop lower body muscle mass, build explosive vertical jumping power, or rehabilitate from leg injuries. Swimmers can gain “free speed” with explosive starts and push-offs with every turn at the walls. Dryland strength training for the lower body will improve swimming […]

Vasa August 21, 2023

Harnessing Swim Power with the Vasa SwimErg PM3 Power Meter

Published on June 28, 2023

Author: Tim Crowley The Evolution of the Vasa SwimErg Power Meter In 2004, Vasa created the SwimErg with a power meter, revolutionizing the dryland swim trainer industry. This allowed swimmers and triathletes to do power-based training. They accessed real-time data and feedback, allowing swim-specific training outside the water. This also allowed athletes to train time-efficiently […]

Vasa June 28, 2023

How to Improve Swimming Technique with a Vasa SwimErg

Published on May 4, 2023

Dryland swim training with Vasa SwimErgs and Vasa Trainers has been essential to prepare competitive swimmers. It’s been a “go-to” training tool swim coaches and athletes have used to improve swimming technique since 1989. Several former and current US Olympic coaches like Richard Shoulberg, Mark Schubert, Matt Kredich, and many other top coaches and swimmers […]

Vasa May 4, 2023

5 Warm-up Exercises to Try Before Your Next Swim

Published on January 3, 2023

Author: Coach Dan Daly What is a good warm-up, and why is it so important for optimizing function and athletic performance? A good warm-up does five important things: It warms up the body’s systems and increases the blood flow to the muscles; It will tap into your available range of motion and mobility; Warm-ups primes […]

Vasa January 3, 2023

15 Reasons to Swim at Home

Published on April 11, 2022

How It Will Help You Swim Stronger, Better, Faster What? Swim at home without a pool? Yes, you can and thousands of athletes have been doing it for years. Did you know that dryland training from home is one of the best ways for swimmers, triathletes, and surfers to stay consistent and make improvements in […]

Vasa April 11, 2022

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

Published on January 11, 2021

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 […]

Vasa Trainer January 11, 2021

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

Published on November 9, 2020

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). […]

Dan Daly November 9, 2020

Vasa “Lane 9” Surf Training Circuit Workout #2

Published on July 21, 2020

Surfer Total Fitness Workout Using Vasa Swim Cords and Sport Bench With Coach Dan Daly, CSCS Dan Daly, master trainer, coach, and competitive open water swimmer, knows a thing or two about sport-specific training. He has developed a series of workouts for swimmers, triathletes, and surfers to use at home, in the gym, or […]

Dan Daly July 21, 2020

Dryland Training For Surfers

Published on May 11, 2020

At-Home Workouts For Landlocked Surfers Surfers, once loath to do anything other than surfing for conditioning, are now embracing dryland training for surfers. Why? A fitter surfer catches more waves — it’s as simple as that. The sport has evolved to a new level of competitiveness, both at the elite level and on increasingly crowded […]

Vasa Trainer May 11, 2020

Vasa SwimErg Training Tips To Gain The Best Results

Published on October 13, 2019

Swim Training Resources For Vasa Athletes Vasa has many excellent resources available to help athletes and coaches gain the most from training with the Vasa SwimErg. That’s why we have compiled some of our best resources in one place. 1. An Introduction To The Vasa SwimErg We produced a 3-week introduction training program for those […]

Vasa Trainer October 13, 2019

Better Surf Training For Maximum Results At Any Age

Published on September 17, 2019

“My mom once asked me, ‘Rick, when are you gonna give up surfing? My response was, ‘When they pry the surfboard out of my cold, dead fingers,’” recounts Dr. Richard Rhodes, both a scientist and longtime surfer who, at 67 years of age, is still surfing big waves, paddling an outrigger canoe competitively and conducting […]

Vasa Trainer September 17, 2019

Benefits of Swim-Specific Training & Conditioning

Published on March 11, 2019

Deliberate practice makes perfect. It’s more than a cliché. And it’s true for artists, musicians, business people, teachers, and naturally, for swimmers, triathletes, and surfers. We asked two experienced coaches for their advice on the subject and both agree that the best training for swimming is swim-specific. They also know firsthand that swim training will […]

Vasa Trainer March 11, 2019