By Tim Crowley The Tempo swim is a simple but effective workout. It is specific to open-water and triathlon swimming and has many benefits and variations to keep you engaged and progressing for years. The tempo swim using the Vasa…
Vasa Secret Weapon Workout series By Tim Crowley Pre-Race Activation on Vasa SwimErg I discovered this simple and effective pre-race activation workout over several years of trial and error. The day before racing a triathlon, I often do all three…
By Tim Crowley Butterfly pulling (double-arm pulling) is excellent for developing strength, endurance, and power. Its benefits transfer very well to the pull phase of freestyle, which is a plus for open-water swimmers and triathletes. Most triathletes and adult-learned swimmers…
Freestyle swimming is among the world’s most widely used and well-known swimming strokes. It is a competitive stroke used at various distances in swimming competitions. The freestyle stroke, sometimes called the front crawl, is characterized by alternating arm movements and…
Triathlon is one of the ultimate sports tests of endurance and athleticism. This multi-discipline race consists of a swim, bike, and run. The distance for each varies by the triathlon. Triathlons are categorized by distance, from shortest to longest: Sprint,…
Ironman triathlons are known for pushing competitors to their limits physically and mentally. Athletes must possess exceptional endurance, strength, and perseverance to excel in these grueling races. Training for an Ironman triathlon requires a dedicated and strategic approach, incorporating various…
The freestyle stroke is one of the most commonly used competitive and recreational swimming techniques. While it may seem simple, mastering it takes practice, technique, and focus. When done correctly, the freestyle stroke can be a powerful and efficient way…
Welcome to our new blog series, Favorite Vasa Secret Weapon Workouts. We’ve asked successful coaches and athletes in the Vasa worldwide community to share their favorite Vasa workouts that get great results. Below is the first interview with Coach Keith…
Author: Chris Hague I have used the Vasa SwimErg with the latest PM3 Power Meter connected to the TrainerDay app for over a year. I have done over 50,000 meters of freestyle swim training on this setup. After all those…
Author: Keith Watson Why the SwimErg with the PM3 Power Meter and TrainerDay is the only dryland tool to prepare you for the unique demand of triathlon and open-water swimming. Benefits of using a Vasa SwimErg for consistent swim training:…
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…
Author: Tim Crowley As a longtime coach, I have found the Vasa SwimErg, a swimming ergometer, is one of the most efficient swim training and technique tools available. It allows athletes to maximize their swim training time with real-time data…
