Training Resources - Triathlon

Workouts

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 »
back to top

Exercises

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

Individual Exercises by Muscle Groups – Shoulders

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

Individual Exercises by Muscle Groups – Legs

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

Individual Exercises by Muscle Groups – Chest

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

Individual Exercises by Muscle Groups – Biceps

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

Individual Exercises by Muscle Groups – Back

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

Individual Exercises by Muscle Groups – Abs

Vasa Swim Erg with Erg Trainer Strap System | Vasa Trainer
Abdominal exercises on the Vasa Trainer and Swim Erg with Erg Trainer Strap System. Read More »
back to top

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 »

Swim Specific Strength Drills On Vasa Swim Erg

These swimming drills focus on improving swim-specific strength and proper technique, using the Trainer Strap System accessory on the Vasa Swim Erg. The straps turn the Swim Erg into a Vasa Trainer, whereby you pull your body past your hands. Drills were designed and demonstrated by Coach Eric Neilsen. Read More »
back to top

back to top

Endurance

Muscular Endurance Workout #1 – Intermediate

Use this main set of descending distances to improve muscular endurance while focusing on an early vertical forearm and high elbow. Read More »
back to top

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 »
back to top

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 »
back to top

$0.000 items