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Swim Training at Home to Elevate Performance

Author: Andrew Beggs

man on Vasa Trainer Pro in home gym

Pursuing excellence in swimming is not confined to the pool’s boundaries. With the Vasa Trainer’s versatile and effective design, swimmers can practice swim training at home. This strategy is especially effective when the coach provides the plan and at-home dryland Vasa workouts.

In this article, we delve into the strategic inclusion of Vasa Trainer workouts at home. This is a practice adopted by coaches to augment the strength and conditioning of mature swimmers. This strategy has increasingly become a staple in competitive swimming circles due to the accessibility and high-quality training the Vasa Trainer offers.  It’s especially important when pool time is limited and if athletes’ schedules prohibit two-a-day workouts at the pool.  We will explore the reasons behind this trend and how it can be a game-changer in a swimmer’s performance and the swim coach’s success.

The Rise of Swim Training at Home

Recently, the Vasa Trainer has transcended its use as an on-deck training tool to become a household name among serious swimmers. As swimmers strive for higher performance levels, consistent and targeted training becomes imperative. The Vasa Trainer allows swimmers to maintain and build strength, improve key aspects of stroke technique, and enhance endurance at home.  That makes it easier to fit training into a busy schedule. Engaging in these exercises without needing a pool presents a convenient and powerful training advantage.

Having a Vasa Trainer available at home is helpful for swimmers and coaches.

Why Coaches Encourage Home-Based Vasa Workouts

Coaches have found that at-home Vasa training can fill several critical roles in a swimmer’s development:

  1. Consistency in Training: Regular dryland sessions with the Vasa Trainer ensure continuous improvement in strength and technique, regardless of pool availability;
  2. Time Management: Athletes with packed schedules can benefit from the flexibility of training at home. This will allow them to effectively managing their time without sacrificing their swim training;
  3. Individual Progression: Home training allows swimmers to focus on their specific areas of improvement. Which means they can tailor their workouts to their individual needs;
  4. Injury Prevention and Rehabilitation: The Vasa Trainer is conducive to low-impact exercises ideal for injury prevention strategies and rehabilitation protocols;
  5. Mental Preparation: Training at home can also provide a quiet space for swimmers to mentally prepare and visualize. This is an essential aspect of competitive swimming.
Using the Forearm Cuffs on the Vasa Trainer to teach swimmers to feel pressure on the “paddle blade” (fingertips to elbows)
How to choose Power Cords for resistance and single-arm pulling drills.

The Impact of Swim Training at Home with Vasa on Swimmer’s Performance

Incorporating the Vasa Trainer into a swimmer’s at-home regimen can significantly impact their swimming performance in the pool. The resistance provided by the Trainer is ideal for building the specific muscle groups used in swimming. This enhances the power behind each stroke. This power gain is beneficial for short-course swimmers and crucial for long-course events where endurance and strength are vital for maintaining speed over longer distances. Moreover, the convenience of at-home training ensures swimmers can maintain their conditioning year-round. This becomes critically important during the off-season or when access to facilities is limited.

The Vasa SwimErg resistance simulates pulling through the water.


The Vasa Trainer has proven to be more than just a training aid. It is a comprehensive training system that brings the rigor of swim workouts into the home. By incorporating the Vasa Trainer into their routines 2-3 times per week, swimmers can significantly enhance their strength, technique, and overall swimming performance. Coaches who recommend and integrate this practice understand the long-term benefits and the competitive edge it provides. Integrating Vasa Trainer exercises at home will continue to be an integral part of the training landscape for dedicated swimmers aiming to improve their performance in the water.

Author: Andrew Beggs

Coach Andrew Beggs

Andrew Beggs is the Director of Competitive Aquatics and Head Swimming Coach at Keystone Aquatics

Instagram: @coach_beggers