With over 200 functional and swim-specific exercises, this swim bench is unrivaled in versatility, durability and value. The Vasa Trainer Pro will be your “secret weapon” outside the water.
Targeted exercises strengthen exactly the muscles you need to make performance gains. Increased strength means greater speed when you need it. Improve your technique—fix common stroke flaws and transfer proper technique to the water. Train with sport-specific motions to become stronger with truly functional strength. The Vasa Trainer is simply the best strength training machine for swimmers, triathletes, surfers, paddlers, physical therapists and other top athletes. Smarter training with the Vasa Trainer delivers these key benefits:
Develop true swim-specific strength
Correct stroke flaws and transfer proper technique to the water
Gain strength quickly and results faster
Great for rehab and preventing injuries
Targeted exercises strengthen exactly the muscles you want
Try it for yourself for 3 months, risk-free—your improvement will be dramatic. If you don’t realize a performance improvement within 90 days of using the SwimErg as directed, we’ll refund the purchase price (less a 15% restocking fee)—no questions asked. (NOTE: Customers will be responsible for paying all shipping charges plus a “restocking fee” equivalent to 15% of the original merchandise price.)
You can now finance your purchase through Klarna for as low as 0% APR (Subject to individual credit)
From Our Customers:
I am a strong proponent of the use of swim trainers, specifically the Vasa Trainer swim bench as a multidimensional tool for helping to develop swimmers. I have been using them to train swimmers for 21 years, and have seen two significant benefits…
Read MoreMatt Kredich Head Swimming Coach, University of Tennessee
Rugged tubular steel coated with a durable baked-on epoxy finish.
Stainless steel tube with 15 settings to easily adjust resistance by changing incline of the monorail.
Pulley Cable System (PCS)
Commercial grade pulley & cord system. Provides a wider range of motion and more resistance options.
Use these to double the resistance at any monorail incline. (Compared to using the PCS.)
Handles & Paddles
For quick and easy changes between exercise handles, swim paddles or ankle straps (accessory).
Pull-Up Strap Bar
Ideal for “gravity assisted” pull-ups, chin-ups, ab crunches, and stretches.
Delrin rollers for durability, fitted with premium quality bearings to ensure a smooth, quiet ride.
Anatomically designed for maximum function, comfort and versatility. XL Bench available.
Tubing provides added resistance plus dynamic return action for the seat system.
Perform explosive leg strengthening / streamlining exercises. NOTE: Accessory sold separately.
Vasa Trainer Includes:
Adjustable Length Webbing Straps
Pulley Cable System (PCS)
Freestyle Extension Loop
Assembly Hardware and Tools
Illustrated Instruction Manual
Vasa Trainer Specifications
Assembled Measurements: 91″ × 24″ × 29–41″ (231cm x 61cm x 74-104cm) LxWxH
For use: 120” × 48” (305cm x 122cm) LxWxH
For storage: 91″ × 24″ × 13″ (231cm x 61cm x 33cm) LxWxH
Frame: Commercial strength steel tubing coated with primer & epoxy powder coating for corrosion-resistance. (NOT ideal for extremely harsh, chlorine-rich pool deck areas).
Monorail: Anodized Aluminum Extrusion
Padded Bench: Pro Anatomic Tapered; 11.5″ – 13.5″ (W) × 35.5″ (L) (Users over 6’ may require the XL Bench upgrade.)
Assembled Weight: 53 lbs. (24 kg)
Shipping Weight: 64 lbs (29 kg)
Shipping: Trainer is shipped in 2 boxes. Additional accessories may require additional boxes.
Trainer Pro Shipping Box Dimensions and Weights:
Main Box: 36″ x 16″ x 9″ and 45 pounds (Metric: 91cm x 41cm x 23 cm & 20kg)
Monorail: 84″ x 3″ x 3″ and 15 pounds (Metric: 213cm x 8cm x 8cm & 7kg)
Optional XL Bench: 46″ x 15″ x 3″ 19 pounds (Metric: 116cm x 38cm x 8cm & 9kg)
Shipping costs for Vasa products and accessories are based upon weight & location. Our shopping cart will calculate shipping costs for you or you can contact us for assistance.
Attention International customers: Duty & taxes are additional and will be your responsibility at the time of delivery. Contact Us if you have any questions or need more information.
Vasa Trainer Resistance:
Body weight with 15 incline settings.
Use Webbing Straps for full resistance.
Use Pulley Cable System (PCS) for half resistance.
Use Stretch Cord to add 5-10 lbs of resistance. (NOTE: Power Cords (accessory) can also be added for a wider range of resistance options.)
PLEASE NOTE: As we are continually making improvements to Vasa products, actual items shipped may vary slightly from the images shown on our website.
Vasa has a 90-Day Improvement Guarantee. IF YOU DON’T BEGIN TO SEE A PERFORMANCE IMPROVEMENT within 90 DAYS of using a Vasa product as directed, we’ll refund the purchase price (less a 15% restocking fee)—no questions asked. (NOTE: Customer will be responsible for paying all shipping charges plus a “restocking fee” equivalent to 15% of the original merchandise price.)
How easy is the Trainer to assemble?
The Vasa Trainer requires very little assembly, as most of the difficult parts are already put together when it arrives to you. Clearly illustrated instructions and all necessary tools are included with every machine. Allow about an hour to complete the assembly. View Trainer assembly video.
If you need help, please call Vasa’s customer service and technical support toll-free at 1.800.488.VASA (8272) M-F, 9am-5pm EST. If you prefer to have the machine fully assembled in advance, we do provide this service for an additional charge of Please call us for more information.
How much space does the Trainer take up?
We recommend a usage space of 10’ long by 4’ wide, as this will allow you to achieve the full range of motion in every direction to use the machine successfully.
The Trainer itself is 7’ 7” long x 24” wide.
How do I store the Trainer on the days it’s not in use?
The Vasa Trainer folds up easily. Once folded, you can roll the Vasa Trainer around on the caster wheel for storage or transport.
What is included with the Trainer?
Each Vasa Trainer model comes complete with everything you’ll need to do most of the exercises available. This includes the frame, stanchions, strap bar, monorail, seat carriage, padded bench, Webbing Straps, Pulley Cable System, a Stretch Cord, a pair of Exercise Handles, a pair of Swim Paddles and a comprehensive training manual. See our product page for the full details. We also offer several accessories that will widen your options and enhance your machine. These include the Foot Platform, Ankle Straps, Forearm Cuffs, Power Cords, Weight Bracket, XL Bench Upgrade, and Protective Cover.
How much maintenance is required?
Under normal use in dry indoor environments, minimal maintenance is required. Occasional cleaning of the monorail and seat rollers will keep your Vasa Trainer in perfect working order. With heavy use by teams or clubs, or use in corrosive environments such as humid chlorine-rich pool decks or outside in ocean air, regular cleaning and periodic replacement of high-wear moving parts may be necessary. These parts are serviced and/or provided directly from Vasa and are not expensive or difficult to replace. Note that the painted steel parts may eventually corrode in such harsh environments and may need replacement. If you plan to use or store the Vasa Trainer in such harsh environments, we recommend the Trainer Pro SE model, which comes with a stainless steel frame.
Vasa Trainer or Vasa Swim Erg: Which model is best for me?
The Vasa Swim Ergometer and the Vasa Trainer both help you become a stronger, faster, and more powerful swimmer. You will accomplish more in less time, thanks to the high-quality training they provide. If you want to see a side-by-side comparison of how each rank by training benefit, review our Model Comparison Chart.
Is the Trainer safe for people of all ages / abilities?
The Vasa Trainer is simple to use, sturdy in construction and completely safe for use by people of all ages and abilities. Since you use the Trainer by raising a percentage of your body weight against gravity, using natural movements, it is easy to determine a safe operating resistance. If your children safely play on a jungle gym or other playground equipment, then they’ll safely enjoy the Vasa Trainer. Research shows that resistance training for children, under adult supervision, is both safe and beneficial. Plus, the entire family will benefit from the variety of training opportunities it provides, no matter what the sport or fitness goal.
Other than swim training, what exercises can I do on the Trainer?
There are over 200 functional exercises for the abdominals, arms, back, chest, shoulders and legs. These include ab crunches, bicep curls, tricep extensions, dips, pull-ups, lat pull-downs, chest presses, lunges, squats, leg curls, leg extensions and leg plyometrics. Visit the Training Resources pages for a full listing of exercises specific to your sport, goals, and more. Each exercise can be performed at a resistance setting that is appropriate for your specific need, be that strength, power, speed, endurance, rehabilitation or flexibility.
Can I train for all four swimming strokes on the Trainer?
The Vasa Trainer is best suited for training Freestyle, Butterfly and Breast Stroke. In Backstroke, we recommend doing only the finish segment of this stroke. Training for Freestyle, Butterfly and Breast Stroke can be executed in one of several ways. First, you can gain swim-specific strength in each stroke by pulling your body along the inclined monorail and then returning to the start position. Second, you can do isometric exercises by holding a steady position, one segment of the stroke, such as mid-stroke for Butterfly or Freestyle. Third, you can do continuous Freestyle, Butterfly, Breast Stroke or Freestyle Recovery Stroke using the Pulley Cable Attachment. Additionally, you can practice starts and turns by performing leg push-off plyometrics using the Foot Platform. This exercise develops explosive leg power.
Can I accomplish hip roll / body rotation on the Trainer?
Accomplishing the hip roll and body rotation on any swim bench is not realistic and cannot be simulated perfectly. The primary reason is because the axis of rotation while swimming in water is a straight line, head to toe, through the center of your body. On a swim bench, the axis of rotation is about four inches below the stomach, which requires the swimmer to roll over, rather than with, the axis of rotation. In water, the body is buoyant, which allows the swimmer to catch the water at full arm extension and initiate the arm pull with a hip rotation by driving the opposite hip toward the bottom of the pool while pulling with the opposite arm. The hip rotation engages the core abdominal muscles and transfers that energy into the pulling arm. To a small degree, swimmers can condition the core muscles used in hip rotation while training on a swim bench. The padded benches on Vasa Trainer (and Vasa Ergometer) are designed to allow the swimmer to activate and strengthen the core muscles used in hip rotation while performing Freestyle exercises. This is accomplished by simultaneously driving the left hip into the padded bench just at the catch of the right arm, and vice versa. If the swimmer uses proper stroke technique, then hip rotation on the bench will activate the correct muscles of the core torso and will provide better conditioning. The difference between swimming Freestyle on the bench with and without hip rotation is quite noticeable. Swimmers can find slight destabilization and greater activation of core muscles by swimming Freestyle while laying on a long Aeromat pad, a rolled up towel, or a foam half-round placed on top of the Vasa padded bench.
Can I substitute Trainer workouts for pool workouts?
Absolutely. It’s easy to simulate typical pool workouts using the Vasa Trainer. Many swimmers and coaches use the Freestyle exercise to duplicate timed sets or long aerobic workouts. The Vasa Trainer allows you to do swim-specific aerobic or strength sessions effectively, on your own schedule, in the comfort of your own home. Many swim coaches use a Vasa Trainer to keep injured swimmers part of practice, even when they cannot go in the water. Coaches also create dry-land strength training workouts using multiple Vasa Trainers.