Why are super-athletes, such as Olympic and World Champion swimmers, triathletes, and surfers, using it?
Vasa, Inc. introduced the Vasa SwimErg in 2005 as a swim-specific ergometer training machine. The original Vasa Trainer Pro model swim bench has been a “must-have” dryland swim training tool used by Olympic, Pro, and World Champion swimmers, swim coaches, triathletes, and surfers since 1989. The Vasa SwimErg has an air fan resistance and an electronic power meter. It is highly effective for simulating all swimming strokes, especially freestyle, on land.
The air fan resistance feels similar to pulling through water, like rowing ergs and ski ergometers, except for swim training and surf paddling. It can also be used for Dragonboat canoeing and stand-up paddling fitness.
The Vasa SwimErg can be used at home, at the gym, and on the pool deck or dryland training area at their swim club. The air brake resistance is adjustable, with seven settings. It comes with the PM3 electronic power meter, which precisely displays the essential performance metrics needed to follow prescribed workouts, measure progress, and boost motivation. The PM3 data can be transmitted wirelessly to receiving devices and apps via ANT+ and BT connectivity.
Top triathletes, swimmers, and surfers have quietly discovered the Vasa SwimErg and consider it their “game-changing secret weapon” to improve specific power, endurance, and technique. Amateur athletes, fitness trainers, conditioning coaches, and physical therapists have also utilized the SwimErg over the years for consistent, high-quality training and excellent results.
The SwimErg is one of the few ways to achieve swim-specific training results on land, which translates to improvements when swimming in the pool or out in the open water of lakes, rivers, and oceans.
You may wonder how it works and how closely the SwimErg mimics the experience of swimming. Let’s examine the SwimErg machine, its usage, and its numerous benefits.
What is a Vasa SwimErg?
The Vasa SwimErg is a swimming ergometer uniquely designed to simulate the propulsive pulling motion of all swimming strokes: Freestyle, Butterfly, Breaststroke, and Backstroke. It can also be used for paddling.
How does the SwimErg work?
You lie prone on the machine’s anatomically designed padded bench and pull on the two swim paddles or exercise handles attached to the SwimErg’s drive cords. It’s similar to how a swimmer would use hand paddles in the pool to generate more propulsion. The idea is to mimic the swimming strokes. The harder you pull on the paddles, the more air fan resistance and intensity of the workout increase.
Some swim coaches recommend lying supine on the padded bench and pulling with both arms to simulate a Butterfly swimming pull while engaging the core abdominal muscles. This presents an added challenge to the swim-specific pulling muscles and core, while also opening up the chest muscles.
The SwimErg air brake resistance system enables a range of exercises, including surf paddling, physical therapy exercises to prevent or rehabilitate the swimmer’s shoulder, stand-up paddleboarding (SUP), and Dragonboat or canoe paddling.
How well does the Vasa SwimErg simulate swimming?
The realistic swim-specific pulling motion of the Vasa SwimErg activates all the upper body muscles used to propel the body when swimming. Since it’s possible to see the athlete’s arms in motion and their posture on the padded bench, it’s much easier to make corrections to the technique used throughout the stroke path. This helps learn or reinforce proper stroke technique, especially a high-elbow, early vertical forearm in Freestyle and Butterfly. It also reinforces maintaining a long, taut body line to improve the strength and durability of the torso and lower body muscles.
What are the benefits of the Vasa SwimErg?
Including the SwimErg in your workout routine provides plenty of benefits, including:
- Consistent and measurable swim training workouts
- Convenience – train anytime, anywhere
- It works all the muscles used in swimming – arms, shoulders, core, lats, and upper back muscles.
- It’s suitable for all abilities and fitness levels.
- Builds swim-specific pulling power and endurance.
- Improves your cardiorespiratory fitness.
- It can also be used for many injury prevention exercises
- It’s low-impact thanks to the air brake resistance
- Improves posture and spinal stability by strengthening your core and upper body.
The SwimErg was developed as an extension of the popular Vasa Trainer, originally designed as an innovative training tool for land-based swim-specific strength training. Since then, it has been embraced by the swimming, triathlon, surfing, physical therapy, and fitness communities. Each SwimErg is equipped with a Power Meter that measures the work done by the user. Top athletes rely on the data to make adjustments and improve their performance in preparation for future competitions.
Should you try the SwimErg machine?
It’s up to you if you’d like to try the SwimErg machine. It’s suitable for all fitness levels. Pulling faster on the paddles (or exercise handles) and increasing the resistance amplifies the intensity of the workout. If you’re a beginner, you can start with 5-10 minute sessions on the SwimErg two to three times a week. Many coaches recommend doing a few brief, low-intensity sessions each day for a few weeks to allow the body to adapt. More experienced athletes will want to use higher-intensity interval training and gradually increase their use of the machine over longer durations.
People use the SwimErg in various ways, including interval workouts, steady-state cardio, and high-intensity interval training (HIIT). For example, swimming intensely for one minute in Freestyle, then rest for one minute, and then swim intensely for two minutes while pulling with both arms simultaneously, with two minutes rest. Repeat that for 3 to 6 rounds.
For a strength workout, adding the Trainer Strap System accessory allows you to use the SwimErg for strength exercises similar to those possible on a Vasa Trainer Pro.
The SwimErg machine offers numerous benefits, including enhancing your functional fitness and improving your performance in the pool or open water.
Vasa, Inc., a company founded by Rob Sleamaker, author of numerous books on endurance training, introduced the SwimErg exercise equipment in early winter of 2005.