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 disciplines ( Swim/Bike Run) with quick, quick efforts to activate the energy systems. This makes me feel sharp on race day, and the workout does not require a significant amount of time or energy.
Over the years, I have found that when I do a quality Vasa SwimErg training session, I feel strong, fast, and powerful the next day when I swim in the pool. With good results, I began implementing the workout as part of my pre-race routine.
This workout only takes 10 to 15 minutes and does not require me to travel to the pool. I am fortunate to be located where I do not have to travel far for races. This makes this workout even more effective since I can do it before most races.
The Workout
- Warm up for 2 to 5 minutes of easy freestyle with 10 double-arm pulls each minute.
- Main set 8×30 seconds race effort with 30 seconds complete rest
- Cool down with 2 minutes of easy freestyle or double-arm backstroke
This workout is simple and very effective. As a triathlete who has competed for nearly 40 years, I can still have a top 10 overall swim in most races, even though I do not have a swimming background. The day before a race, short power-based efforts will help build speed and confidence.
Happy Training!
About Coach Tim Crowley
Tim was the 2009 USA Triathlon Elite Coach of the Year and the 2007 USA Triathlon Development Coach of the Year. He holds Elite coaching licenses with USA Triathlon and USA Cycling and certifications with the National Strength and Conditioning Association, the American Swim Coaches Association, and the National Academy of Sports Medicine.
As the Head Strength and Conditioning Coach at Montverde Academy, Tim is responsible for the training and conditioning of all varsity and Academy teams. In his first 3 years, MVA teams have won 7 National Championships. He has coached athletes who now play in the NBA, Major League Soccer, and European Professional Soccer. Tim is also one of 11 of the world’s most respected coaches & athletes from the Vasa community who contributed to our highly useful ebook, Four Keys to Fearless Open Water Swimming. It’s free – Click here to get your free copy.
You can follow Tim on X @tc2coaching