Vasa 30-20-10 Power Building Interval Workout

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This workout is an adaptation of the “30-20-10” Interval workout that has become popular with many runners and cyclists.  It works very well as a Vasa Swim Erg power-building swim workout. WHAT IS IT?  The workout consists of doing seven one-minute intervals in a continuous “round” or set. Each work interval consists of doing 30 […]

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More Than a Plan B

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By Tim Crowley How the Vasa SwimErg is Essential to Maximize your Swim Fallback plans or a “plan B” will help you maintain frequency and consistency. These two variables are essential for maintaining fitness. Gaining momentum in training and feeling for the water is necessary for the long-term development of swimming fitness and honing technique. […]

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Tips to Keep Your Vasa SwimErg Functioning Well

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By Rob Sleamaker, Founder & CEO of Vasa “Rob, remember that quality costs less”   When I was ten years old, my grandfather graciously and gently shared that wisdom as we polished his pristine 1957 Chevy.  “Buy quality products, take good care of them, and they’ll cost you less and give you more,” he advised.  […]

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How Vasa Trainer Maintenance Keeps It Working Great

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By Rob Sleamaker, Founder & CEO of Vasa “Rob, remember that quality costs less”   When I was ten years old, my grandfather graciously and gently shared that wisdom as we polished his pristine 1957 Chevy.  “Buy quality products, take good care of them, and they’ll cost you less and give you more,” he advised. […]

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Acceleration Endurance – The Key to Faster Open-Water Swimming

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Author: Tim Crowley Acceleration endurance is critical to improving open-water swim performance. This is an essential skill to develop as an “adult-onset” swimmer. Athletes who did not grow up as age group swimmers often find the ability to accelerate through the swim stroke a difficult skill to master. There is an excellent article on mono […]

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5 Essential Core Exercises to Improve Your Swim

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Author: Tim Crowley It is widely accepted that core training is essential to swimming performance and efficiency. In most sports, athletes have their feet anchored on the ground, making power transfer from the ground up easy to train. In contrast, the swimmer is in a fluid medium where the core controls and coordinates movements from […]

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5 Warm-up Exercises to Try Before Your Next Swim

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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 […]

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How a Champion Swimmer Optimizes Time for Better Results

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•Author: Jerry Frentsos Time. What does it mean to you?   Depending on the person, it’s a word with various definitions and connotations. So let’s take a look at what the dictionary has to say about time. Time, noun, the indefinite progression of existence and events from the past to the present into the future, is […]

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Swim-specific Training At Home For Time-Crunched Athletes

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Are you a swimmer or triathlete who is extremely busy? Do you sometimes find it difficult to get to a pool or the open water for your swim training? If so, take heart because you are not alone! Expert swim coaches and elite athletes know that consistent, quality swim-specific training is critical to successful progression […]

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How To Improve Swim Power, Strength, and Endurance

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Vasa Lane 9 dryland swim training workout series with Coach Dan Daly Details on how to do the workouts: This workout listed below includes three distinct circuits—one for Power, one for Strength, and one for Endurance.  You can do all three circuits in one longer workout or one or two circuits in one shorter workout. […]

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Six Essential Exercises for Swimmers and Triathletes

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Author: Tim Crowley When triathletes and open water swimmers think of Vasa, for many, it’s the Vasa SwimErg product that comes to mind. In 1990, Rob Sleamaker invented the Vasa Trainer Pro model and unveiled it to swimming coaches at the ASCA World Clinic.  It quickly became a “must-have” training tool for swim coaches worldwide.  […]

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