Training Resources - Triathlon Coaching

Workouts

Indoor Swim Training for Time-Crunched Triathletes

Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »

3-Week Introductory Swim Training Plan

Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg.  It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »

Training the recovery stroke

Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »

Improve Swimming Using the Vasa Ergometer Power Meter

Vasa Ergometer
Coach Tim Crowley explains how to use the Vasa Ergometer Power Meter to improve your swim training, testing and swim coaching. The Vasa Erg’s Power Meter provides objective feedback that can’t be obtained while swimming in a pool. It measures stroke rate, time, distance, pace, and power output, as well as measuring Right & Left […] Read More »

Triathlon Swim Training at home

Swim train at home. Improve your Freestyle technique and swim training with our video series. You will learn the essential techniques to develop an efficient, powerful Freestyle swim for triathlon open water swims of any distance. Read More »
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Exercises

Indoor Swim Training for Time-Crunched Triathletes

Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »

3-Week Introductory Swim Training Plan

Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg.  It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »

Training the recovery stroke

Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »

Individual Exercises by Muscle Groups – Triceps

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Tricep exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Shoulders

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Shoulder exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Legs

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Leg exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Chest

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Chest exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Biceps

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Bicep exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Back

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Back exercises on Vasa Trainer and Swim Erg with Trainer Strap System. Read More »

Individual Exercises by Muscle Groups – Abs

Vasa Trainer | Vasa Swim Erg with Erg Trainer Strap System
Abdominal exercises on the Vasa Trainer and Swim Erg with Erg Trainer Strap System. Read More »
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Specific Strength

Training the recovery stroke

Vasa Ergometer
Reduce your shoulder fatigue by “swimming backward”. Watch Xterra World Champion Lesley Paterson demonstrate two key drills she practices regularly to help improve her fatigue-resistance. Read More »

Reconstructing the Multisport Swimmer

This six-page document outlines the challenges for multisport swimmers – inadequate flexibility and mobility, lack of swim-specific strength, lack of power and swim endurance, and poor technical skills. They describe how to incorporate drills, power testing, and training to improve the triathlon swim in an effective and efficient way. Read More »
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Power & Speed

Indoor Swim Training for Time-Crunched Triathletes

Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »

3-Week Introductory Swim Training Plan

Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg.  It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
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Endurance

Indoor Swim Training for Time-Crunched Triathletes

Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »

3-Week Introductory Swim Training Plan

Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg.  It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »

How Coach Al Lyman uses the Vasa Ergometer for Ironman Swim Training

Coach Al Lyman explains how he uses the Ergometer himself, and with his athletes, to assess performance, improve technique, and build strength and endurance while maintaining an appropriate stroke rate for racing since many triathletes lack an adquate kick. This 8-page document describes drills, provides three sample IM workouts, covers shoulder stabilization, and discusses the […] Read More »
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Prehab / Rehab

Recovery Stroke – Ergometer

Vasa Ergometer
Use the handle attachment and a rear-facing position on the Ergometer bench to strengthen the recovery portion of the stroke. Read More »
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Performance Testing

Improve Swimming Using the Vasa Ergometer Power Meter

Vasa Ergometer
Coach Tim Crowley explains how to use the Vasa Ergometer Power Meter to improve your swim training, testing and swim coaching. The Vasa Erg’s Power Meter provides objective feedback that can’t be obtained while swimming in a pool. It measures stroke rate, time, distance, pace, and power output, as well as measuring Right & Left […] Read More »

Time Trial at Race Intensity

Vasa Ergometer
Use the Vasa Ergometer’s timing feature to record and log your time trial speed and progression. Suggested time trial distances are 100m for sprinters, 400m for middle-distance swimmers, and 800m for distance swimmers. Read More »
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Training

Indoor Swim Training for Time-Crunched Triathletes

Vasa SwimErg
When it comes to training, triathletes have it hardest with not just one sport to train for but three. And while aspects of triathlon training, like cardiovascular training, transfers between sports, successful triathletes can’t just train running and hope to dominate in swimming and biking too. There is no substitute for sport-specific training. Read More […] Read More »

3-Week Introductory Swim Training Plan

Vasa Ergometer
How to use the Vasa SwimErg to swim stronger, better, faster! This 3-week introductory program will help you start training effectively with the Vasa SwimErg.  It focuses on building a base of swim-specific power and endurance while improving form and efficiency in Freestyle swimming. This program was designed so athletes and coaches can get started correctly leveraging the […] Read More »
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