Videos
WORKOUTS & TRAINING
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Pilates-inspired mat warm-up for swimmers, triathletes, & surfers
Note to athletes and coaches: This thorough warm-up was designed to be used before starting the Pilates-inspired workout for swimmers using the Vasa Trainer. You can also do this warm-up before starting any swim workout or other strength session.
Warm-up Exercises:
W.U. #1. Quadruped thoracic rotation - 3-5 reps.
a. Add leg extension
Hands and knees position, hands under shoulders, knees under hips. Spine long and neutral. One hand behind head. Inhale. Exhale to rotate upper body towards stabilizing arm on the floor. Inhale to rotate towards the ceiling.
Add opposite leg extension: Exhale rotate to stabilizing arm, the leg is long and the foot is on floor. Inhale to extend the hip and rotate towards the ceiling.
W.U. #2. Swimming prep in quadruped - 5-8 reps.
Hands and knees position as above. On the exhale, reach one arm and opposite leg long. Inhale as you return to start. Keep spine long and neutral. Don’t extend your arm and leg so high that your spine extends. Reach your arm and leg to the opposite sides of the room and not up.
W.U. #3. Swimmers’ 100
Lay supine on the mat. Upper body flexed off the mat, arms in a streamlined position. Low back imprinted (lengthened and pressed towards mat). Legs reaching on long diagonal as low as you can maintain spinal imprint. Flutter kick your legs as you inhale for 5-count, exhale for 5-count.
Repeat for up to 10 sets.
Keep low back flat and pressed towards the mat while maintaining tension in the core. You should not feel low back tightness. Lift legs at a higher diagonal if you begin to lose imprint.
W.U. #4. Lateral flexion with added swim legs (flutter kicking)
Side-lying position: hips and shoulders stacked, spine long and neutral.
Begin with side bends only: on exhale, stabilize the bottom shoulder, laterally flex upper body off the mat, lifting legs.
Add flutter kicking the legs while on the side:
Stay in lateral flexion. Inhale: move legs forward and back as you inhale for a 5-count. Exhale for a 5-count while rotating your head towards the mat and continuing the leg movement. Do up to 5 sets.
End of Warm-up
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Pilates-inspired Vasa Trainer workout for swimming
Note to athletes and coaches: Before starting this workout, we recommend a thorough warm-up. You can use these Mat warm-up exercises: https://youtu.be/0sXGOpP9K28
Workout Description & Instructions:
1. Hip rolls with shoulder extension: 5-8 reps.
Supine on bench holding handles with arms reaching overhead.
2. Shoulder bridge with arm/leg movement: 3-5 reps
Same start position as hips rolls. Keep your spine long and neutral.
a. Add Tabletop leg in bridge: Alternate sides for 3-5 sets.
b. Full movement: 3 sets
3. Mid-back series legs in a tabletop position 5-10 reps each.
a. Tricep press-Exhale to straighten arms, inhale to bend.
b. 45 degrees: Arms long and reach to 10 and 2 on a clock. Exhale: draw arms to side working evenly chest and back.
c. Out to side: Arms reach 9 and 3 on a clock. Exhale to draw arms to sides.
4. Teaser - 3-5 reps.
Lay supine on bench, head toward the front, arms overhead, and feet toward the rear.
Exhale & bring arms towards the floor then up to shoulder height while you roll your spine off the bench, lifting your legs after you roll through your low back. Inhale to stay.
5. Plow - 5-8 reps
Prone holding handles. Legs long, core engaged. Inhale to start pulling into resistance. Exhale to continue to extend your upper body off the bench as you bring your arms to your sides.
• Add swimming legs in thoracic extension - Keep the upper body in extension with arms reaching to sides. Extend hips. Flutter kick legs inhaling for a count of 5, then exhaling for a count of 5. Do 5 sets.
6. Quadruped one leg pull - 5-8 times each
Put on an ankle cuff and attach to one side of the pulley cord. Hands and knees position on the bench. Exhale & extend the leg down to the floor. Keeping spine neutral, inhale to return to start without allowing the spine to flex.
• Add shoulder flexion: Same leg movement and reach the opposite arm long to increase the core challenge
7. Prone hamstring curl - 8-10 reps
Attach both ankle cuffs so they are crossed. Roll onto your stomach turning towards the side of the top cord. Exhale to bend knees while keeping the spine stable and hips open in front.
• Arms in flexion overhead, in ‘T’ or at the side, breaststroke arms, or any variation to challenge the upper body extension.
8. Swimming - 5-8 sets.
Reach both arms and legs long with legs and upper back slightly extended. Inhale for a count of 5 and then exhale for a count of 5 as you alternate arm and leg movement.
NOTE: The following exercises are done on your back with both ankle cuffs on. Keep core engaged & maintain an imprint of the low back to avoid low back tension with the exercises. Exercise 1: Streamline arms. 5-10 reps
Exercise 2 and 3: hands behind head. 5-10 reps
9. Bend and stretch: keep legs long throughout. Arms overhead, upper body flexed, core engaged. 5-10 reps
10. Single leg stretch: Hands behind head, upper body flexed, legs reaching long, core engaged. Alternate legs.
11. Obliques: Same as above but add upper body rotation to the bent knee
12. Quadruped arm work: 5-8 reps each
Get on the bench on your hands & knees. Hold 1 handle & keep that arm long & to the side midway between shoulder flexion and extension.
a. Shoulder at 45 degrees; reach arm back at a 45-degree angle as you exhale. Inhale return.
b. Add opposite leg extension.
13. Half kneeling: 5-10 reps of each of the following variations.
a. Plow
b. 45 degrees
c. Alternating bicep/tricep
14. Internal/external rotator cuff exercises, (seated sideways on the bench): 5 - 10 Reps
Keep the spine long and neutral relative to the inclined bench angle.
15. Twist, seated sideways on the bench: focus on rotating at rib cage area allowing your head and neck to follow the movement. Keep hands in front of the sternum. 6 Reps
16. Twist in teaser prep position: sitting rolled off your sit bones so your low back is rounded and upper back lengthened. Rotate torso. 6 Reps
17. Standing Swimming with ankle cuffs: 5-10 reps each side
Stand on the side of the Vasa Trainer closest to the leg with an ankle cuff. Come into a mini-squat, reach the arms overhead, and extend the leg with the cuff. Exhale: Then extend the leg in the cuff and the opposite arm, inhale to switch arms and tap your toes to the floor. Keep the spine, arms, & legs long. Energize the arms and legs.
18. Pike/pushup combo: 5-10 reps
Face away from the rear stanchion of the Vasa. Put both hands on the floor and both feet on the bench. Start with the bench pushed up the monorail as shown. Inhale & bend your elbows, exhale as you push up, keeping the Trainer bench still. Inhale to a pike position, bringing your feet closer to your hands and the bench seat in. Exhale return. Do 5-10 reps
About Cheryl Alden, PT
Cheryl is a 1996 graduate of the University of Vermont with a bachelor’s degree in physical therapy (cum laude). Learn More at: https://symmetrypilatescenter.com/staff/
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Vasa BYO Workout: Increasing Effort Swim Intervals with Push, Pull, & Core Circuit
Vasa Swim Build Your Own Swim Workout (BYO) #4 with Coach Eric Neilsen
Increasing Effort Swim Intervals with Push, Pull, & Core Circuit
(7 to 10 minutes per round)
Workout Description:
NOTE: This workout will be done using the Vasa SwimErg (or Vasa Trainer Pro or Vasa Swim Cords) and light dumbbells (or sand bells, filled water bottles, or soup cans)
Do either Freestyle or double-arm pulling for swim intervals, & OK to alternate these. Increase the intensity & effort with each swim interval. For SwimErg users, simply open the damper door 1 level each time. For Vasa Trainer Pro users, raise the incline of the monorail. If you are using Swim Cords and have more than one resistance, change the cords on Interval #3.
Warm-up for 10 to 15 minutes
Swim Interval #1
45 seconds, with 15-secs rest
PUSH - Squat into a streamline, 8 - 12 reps
Swim Interval #2
45 seconds with increased intensity, with 15-secs rest.
PULL - Dumbbell Row from a push-up position, 8 - 12 reps
Swim Interval #3
45 seconds with increased intensity, with 15-secs rest.
CORE - Bird Dog, 8 - 12 reps
Swim Interval #4
45 seconds with increased intensity, with 45-secs rest before starting the next round.
1. Repeat this circuit up to 5 rounds, depending on your fitness level;
2. When swimming on the Vasa, always maintain a long and taut bodyline;
3. Avoid "Monospeed" swimming - Accelerate your pull;
4. Rest 1 - 2 minutes between Rounds.
Cool down for 10 to 15 minutes
Vasa Build Your Own Swim Workouts use this format:
Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout. You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes).
Use a Vasa SwimErg, a Vasa Trainer, or a Vasa Sport Bench with swim cords to do the swim-specific intervals. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that.
There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Here is a link to the original BYO Workout article: https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
For more workout videos, be sure to check out the Vasa Video library:
https://vasatrainer.com/videos/#workouts-training
About Coach Eric Neilsen:
Eric Neilsen is an exceptional Masters Swim Coach & multisport coach from Loveland, CO. He holds an ASCA Level 4 swim coaching certification and was named Colorado masters swim coach of the year.
As an athlete, he’s competed in over 100 triathlons since 1986 and has been coaching swimmers & triathletes since 1991. In his coaching business, Train Smart Race Fast, Eric works with athletes of all abilities providing personalized training programs and technique coaching that empower clients to achieve their full athletic potential.
Coach Neilsen coaches athletes worldwide on how training with the Vasa SwimErg, including technique instruction, training plans, and performance testing.
For a complete listing of coaches who are skilled at using Vasa SwimErgs and Vasa Trainer Pro with athletes, check out the Coach Locator on our website: https://vasatrainer.com/blog/vasa-dryland-swim-training-coach/
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Full Body Strength & Conditioning Circuit for Swimmers, Triathletes & Surfers with Dan Daly
Full Body Workout circuit for swimmers, triathletes, and surfers using the Build Your Own (BYO) concept of Swim, Push, Pull, Core exercises.
Workout Details:
• Warm-up for 10 to 15 minutes with light aerobic activity and stretching.
Perform the following 5 exercises:
6-8 reps each, completed in a continuous circuit without rest;
Do 3-6 rounds taking 2 minutes of rest between rounds.
1. Swim-specific - Double Arm Butterfly Sprint with Pulley Attachment and Hand Paddles (:30sec)
2. Lower Body - Streamline Jump Squats
3. Push - Quadruped Overhead Reach and Push into the Trainer
4. Core - Reach outs
5. Pull - High Incline Prone Lat Pulldown
Rest for 2 minutes between rounds.
Do 3-6 rounds depending on your fitness level and the training cycle you are currently in.
Choose a resistance band and incline that is challenging for at least 6 reps, but no more than 8.
Tips for correct technique and posture:
1. Swim-specific - Double Arm Butterfly Sprint with Pulley Attachment and Hand Paddles (:30sec)
Pull in front of the shoulder, elbows high, fingers down. Recover as if your hands were just above the water surface.
2. Lower Body - Streamline Jump Squats
Streamline - one hand over the other, arms overhead, biceps by the ears, no space between the arms and head. Feet hip-width apart, toes turned slightly out. Perform one rep at a time. Quickly load into a quarter squat, hands back hips back. Push the floor away, exploding off the ground into a tight streamline. Return to the ground softly.
3. Push - Quadruped Overhead Reach and Push into the Trainer
Down on all fours on hands and knees, hands under shoulders, knees under hips, then slightly wider, toes tucked. Lift your knees one inch off the deck. The back is flat like a tabletop. Inhale, reach overhead and push into the trainer with one arm. Maintaining position, repeat with the other arm. Replace your hands to the ground in the same order and repeat, alternating arms.
4. Core - Reachouts
Begin in a plank position on the swim bench, elbows underneath shoulders, palms facing down. Anchor down with a long bodyline from the back of the head to the heals. With an inhale, reach your elbows away from your body, as far as you can, keeping your hips in line with your body. Return your elbows underneath your body and repeat.
5. Pull - High Incline Prone Lat Pulldown
Replace the pulley system with straps. Raise the incline between 1 and 15 as tolerated. Start long from a full hang, arms overhead, biceps by your ears, with a taught bodyline. Initiate the pull by driving your elbows down to your body. Keep your fists in line with your elbows. Explode up and return slow.
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Vasatrainer.com Build Your Own Swim Workouts uses this format:
Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout.
You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes). Use a Vasa SwimErg, a Vasa Trainer Pro, or a Vasa Sport Bench with swim cords to do the swim-specific intervals.
The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that.
There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals.
Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Link to the full article here: https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
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About Vasatrainer.com
Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are exactly the right tools needed to stimulate the structural and functional changes required to swim stronger, better, and faster.
For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Instagram: https://www.instagram.com/vasatrainer/
Twitter: https://twitter.com/VasaTrainer
International Telephone: 1.802.872.7101
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Pilates-inspired mat warm-up for swimmers, triathletes, & surfers
Note to athletes and coaches: This thorough warm-up was designed to be used before starting the Pilates-inspired workout for swimmers using the Vasa Trainer. You can also do this warm-up before starting any swim workout or other strength session.
Warm-up Exercises:
W.U. #1. Quadruped thoracic rotation - 3-5 reps.
a. Add leg extension
Hands and knees position, hands under shoulders, knees under hips. Spine long and neutral. One hand behind head. Inhale. Exhale to rotate upper body towards stabilizing arm on the floor. Inhale to rotate towards the ceiling.
Add opposite leg extension: Exhale rotate to stabilizing arm, the leg is long and the foot is on floor. Inhale to extend the hip and rotate towards the ceiling.
W.U. #2. Swimming prep in quadruped - 5-8 reps.
Hands and knees position as above. On the exhale, reach one arm and opposite leg long. Inhale as you return to start. Keep spine long and neutral. Don’t extend your arm and leg so high that your spine extends. Reach your arm and leg to the opposite sides of the room and not up.
W.U. #3. Swimmers’ 100
Lay supine on the mat. Upper body flexed off the mat, arms in a streamlined position. Low back imprinted (lengthened and pressed towards mat). Legs reaching on long diagonal as low as you can maintain spinal imprint. Flutter kick your legs as you inhale for 5-count, exhale for 5-count.
Repeat for up to 10 sets.
Keep low back flat and pressed towards the mat while maintaining tension in the core. You should not feel low back tightness. Lift legs at a higher diagonal if you begin to lose imprint.
W.U. #4. Lateral flexion with added swim legs (flutter kicking)
Side-lying position: hips and shoulders stacked, spine long and neutral.
Begin with side bends only: on exhale, stabilize the bottom shoulder, laterally flex upper body off the mat, lifting legs.
Add flutter kicking the legs while on the side:
Stay in lateral flexion. Inhale: move legs forward and back as you inhale for a 5-count. Exhale for a 5-count while rotating your head towards the mat and continuing the leg movement. Do up to 5 sets.
End of Warm-up -
Pilates-inspired Vasa Trainer workout for swimming
Note to athletes and coaches: Before starting this workout, we recommend a thorough warm-up. You can use these Mat warm-up exercises: https://youtu.be/0sXGOpP9K28
Workout Description & Instructions:
1. Hip rolls with shoulder extension: 5-8 reps.
Supine on bench holding handles with arms reaching overhead.
2. Shoulder bridge with arm/leg movement: 3-5 reps
Same start position as hips rolls. Keep your spine long and neutral.
a. Add Tabletop leg in bridge: Alternate sides for 3-5 sets.
b. Full movement: 3 sets
3. Mid-back series legs in a tabletop position 5-10 reps each.
a. Tricep press-Exhale to straighten arms, inhale to bend.
b. 45 degrees: Arms long and reach to 10 and 2 on a clock. Exhale: draw arms to side working evenly chest and back.
c. Out to side: Arms reach 9 and 3 on a clock. Exhale to draw arms to sides.
4. Teaser - 3-5 reps.
Lay supine on bench, head toward the front, arms overhead, and feet toward the rear.
Exhale & bring arms towards the floor then up to shoulder height while you roll your spine off the bench, lifting your legs after you roll through your low back. Inhale to stay.
5. Plow - 5-8 reps
Prone holding handles. Legs long, core engaged. Inhale to start pulling into resistance. Exhale to continue to extend your upper body off the bench as you bring your arms to your sides.
• Add swimming legs in thoracic extension - Keep the upper body in extension with arms reaching to sides. Extend hips. Flutter kick legs inhaling for a count of 5, then exhaling for a count of 5. Do 5 sets.
6. Quadruped one leg pull - 5-8 times each
Put on an ankle cuff and attach to one side of the pulley cord. Hands and knees position on the bench. Exhale & extend the leg down to the floor. Keeping spine neutral, inhale to return to start without allowing the spine to flex.
• Add shoulder flexion: Same leg movement and reach the opposite arm long to increase the core challenge
7. Prone hamstring curl - 8-10 reps
Attach both ankle cuffs so they are crossed. Roll onto your stomach turning towards the side of the top cord. Exhale to bend knees while keeping the spine stable and hips open in front.
• Arms in flexion overhead, in ‘T’ or at the side, breaststroke arms, or any variation to challenge the upper body extension.
8. Swimming - 5-8 sets.
Reach both arms and legs long with legs and upper back slightly extended. Inhale for a count of 5 and then exhale for a count of 5 as you alternate arm and leg movement.
NOTE: The following exercises are done on your back with both ankle cuffs on. Keep core engaged & maintain an imprint of the low back to avoid low back tension with the exercises. Exercise 1: Streamline arms. 5-10 reps
Exercise 2 and 3: hands behind head. 5-10 reps
9. Bend and stretch: keep legs long throughout. Arms overhead, upper body flexed, core engaged. 5-10 reps
10. Single leg stretch: Hands behind head, upper body flexed, legs reaching long, core engaged. Alternate legs.
11. Obliques: Same as above but add upper body rotation to the bent knee
12. Quadruped arm work: 5-8 reps each
Get on the bench on your hands & knees. Hold 1 handle & keep that arm long & to the side midway between shoulder flexion and extension.
a. Shoulder at 45 degrees; reach arm back at a 45-degree angle as you exhale. Inhale return.
b. Add opposite leg extension.
13. Half kneeling: 5-10 reps of each of the following variations.
a. Plow
b. 45 degrees
c. Alternating bicep/tricep
14. Internal/external rotator cuff exercises, (seated sideways on the bench): 5 - 10 Reps
Keep the spine long and neutral relative to the inclined bench angle.
15. Twist, seated sideways on the bench: focus on rotating at rib cage area allowing your head and neck to follow the movement. Keep hands in front of the sternum. 6 Reps
16. Twist in teaser prep position: sitting rolled off your sit bones so your low back is rounded and upper back lengthened. Rotate torso. 6 Reps
17. Standing Swimming with ankle cuffs: 5-10 reps each side
Stand on the side of the Vasa Trainer closest to the leg with an ankle cuff. Come into a mini-squat, reach the arms overhead, and extend the leg with the cuff. Exhale: Then extend the leg in the cuff and the opposite arm, inhale to switch arms and tap your toes to the floor. Keep the spine, arms, & legs long. Energize the arms and legs.
18. Pike/pushup combo: 5-10 reps
Face away from the rear stanchion of the Vasa. Put both hands on the floor and both feet on the bench. Start with the bench pushed up the monorail as shown. Inhale & bend your elbows, exhale as you push up, keeping the Trainer bench still. Inhale to a pike position, bringing your feet closer to your hands and the bench seat in. Exhale return. Do 5-10 reps
About Cheryl Alden, PT
Cheryl is a 1996 graduate of the University of Vermont with a bachelor’s degree in physical therapy (cum laude). Learn More at: https://symmetrypilatescenter.com/staff/ -
Vasa BYO Workout: Increasing Effort Swim Intervals with Push, Pull, & Core Circuit
Vasa Swim Build Your Own Swim Workout (BYO) #4 with Coach Eric Neilsen
Increasing Effort Swim Intervals with Push, Pull, & Core Circuit
(7 to 10 minutes per round)
Workout Description:
NOTE: This workout will be done using the Vasa SwimErg (or Vasa Trainer Pro or Vasa Swim Cords) and light dumbbells (or sand bells, filled water bottles, or soup cans)
Do either Freestyle or double-arm pulling for swim intervals, & OK to alternate these. Increase the intensity & effort with each swim interval. For SwimErg users, simply open the damper door 1 level each time. For Vasa Trainer Pro users, raise the incline of the monorail. If you are using Swim Cords and have more than one resistance, change the cords on Interval #3.
Warm-up for 10 to 15 minutes
Swim Interval #1
45 seconds, with 15-secs rest
PUSH - Squat into a streamline, 8 - 12 reps
Swim Interval #2
45 seconds with increased intensity, with 15-secs rest.
PULL - Dumbbell Row from a push-up position, 8 - 12 reps
Swim Interval #3
45 seconds with increased intensity, with 15-secs rest.
CORE - Bird Dog, 8 - 12 reps
Swim Interval #4
45 seconds with increased intensity, with 45-secs rest before starting the next round.
1. Repeat this circuit up to 5 rounds, depending on your fitness level;
2. When swimming on the Vasa, always maintain a long and taut bodyline;
3. Avoid "Monospeed" swimming - Accelerate your pull;
4. Rest 1 - 2 minutes between Rounds.
Cool down for 10 to 15 minutes
Vasa Build Your Own Swim Workouts use this format:
Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout. You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes).
Use a Vasa SwimErg, a Vasa Trainer, or a Vasa Sport Bench with swim cords to do the swim-specific intervals. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that.
There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Here is a link to the original BYO Workout article: https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
For more workout videos, be sure to check out the Vasa Video library:
https://vasatrainer.com/videos/#workouts-training
About Coach Eric Neilsen:
Eric Neilsen is an exceptional Masters Swim Coach & multisport coach from Loveland, CO. He holds an ASCA Level 4 swim coaching certification and was named Colorado masters swim coach of the year.
As an athlete, he’s competed in over 100 triathlons since 1986 and has been coaching swimmers & triathletes since 1991. In his coaching business, Train Smart Race Fast, Eric works with athletes of all abilities providing personalized training programs and technique coaching that empower clients to achieve their full athletic potential.
Coach Neilsen coaches athletes worldwide on how training with the Vasa SwimErg, including technique instruction, training plans, and performance testing.
For a complete listing of coaches who are skilled at using Vasa SwimErgs and Vasa Trainer Pro with athletes, check out the Coach Locator on our website: https://vasatrainer.com/blog/vasa-dryland-swim-training-coach/ -
Full Body Strength & Conditioning Circuit for Swimmers, Triathletes & Surfers with Dan Daly
Full Body Workout circuit for swimmers, triathletes, and surfers using the Build Your Own (BYO) concept of Swim, Push, Pull, Core exercises.
Workout Details:
• Warm-up for 10 to 15 minutes with light aerobic activity and stretching.
Perform the following 5 exercises:
6-8 reps each, completed in a continuous circuit without rest;
Do 3-6 rounds taking 2 minutes of rest between rounds.
1. Swim-specific - Double Arm Butterfly Sprint with Pulley Attachment and Hand Paddles (:30sec)
2. Lower Body - Streamline Jump Squats
3. Push - Quadruped Overhead Reach and Push into the Trainer
4. Core - Reach outs
5. Pull - High Incline Prone Lat Pulldown
Rest for 2 minutes between rounds.
Do 3-6 rounds depending on your fitness level and the training cycle you are currently in.
Choose a resistance band and incline that is challenging for at least 6 reps, but no more than 8.
Tips for correct technique and posture:
1. Swim-specific - Double Arm Butterfly Sprint with Pulley Attachment and Hand Paddles (:30sec)
Pull in front of the shoulder, elbows high, fingers down. Recover as if your hands were just above the water surface.
2. Lower Body - Streamline Jump Squats
Streamline - one hand over the other, arms overhead, biceps by the ears, no space between the arms and head. Feet hip-width apart, toes turned slightly out. Perform one rep at a time. Quickly load into a quarter squat, hands back hips back. Push the floor away, exploding off the ground into a tight streamline. Return to the ground softly.
3. Push - Quadruped Overhead Reach and Push into the Trainer
Down on all fours on hands and knees, hands under shoulders, knees under hips, then slightly wider, toes tucked. Lift your knees one inch off the deck. The back is flat like a tabletop. Inhale, reach overhead and push into the trainer with one arm. Maintaining position, repeat with the other arm. Replace your hands to the ground in the same order and repeat, alternating arms.
4. Core - Reachouts
Begin in a plank position on the swim bench, elbows underneath shoulders, palms facing down. Anchor down with a long bodyline from the back of the head to the heals. With an inhale, reach your elbows away from your body, as far as you can, keeping your hips in line with your body. Return your elbows underneath your body and repeat.
5. Pull - High Incline Prone Lat Pulldown
Replace the pulley system with straps. Raise the incline between 1 and 15 as tolerated. Start long from a full hang, arms overhead, biceps by your ears, with a taught bodyline. Initiate the pull by driving your elbows down to your body. Keep your fists in line with your elbows. Explode up and return slow.
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Vasatrainer.com Build Your Own Swim Workouts uses this format:
Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout.
You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes). Use a Vasa SwimErg, a Vasa Trainer Pro, or a Vasa Sport Bench with swim cords to do the swim-specific intervals.
The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that.
There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals.
Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Link to the full article here: https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
About Vasatrainer.com
Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are exactly the right tools needed to stimulate the structural and functional changes required to swim stronger, better, and faster.
For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Instagram: https://www.instagram.com/vasatrainer/
Twitter: https://twitter.com/VasaTrainer
International Telephone: 1.802.872.7101
SWIMMING TECHNIQUE
-
Faster Freestyle Swimming: Part 1. Hand Placement: How to properly set up the stroke | Vasa Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/RqEJXe
- Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes demonstrates five techniques for improving freestyle using the Vasa SwimErg and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 1. Hand Placement.
This describes how to achieve perfect high elbow catch / early vertical forearm in your freestyle stroke. A proper set-up of the stroke is critical and enables the swimmer to get more power from the stroke.
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
This series is part of "Better Technique + More Power = Faster Swimming." To request a complimentary copy of this DVD, please go to: http://vasatrainer.com/products/training-materials/training-dvd-video/dvd-better-swim-technique.html
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
-
Faster Freestyle Swimming: Part 2. Fingertip Orientation: High Elbow Catch | Vasa Swim Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/eUckNZ
— Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 2. Fingertip Orientation.
Fingertips need to be straight forward for the most power in the freestyle stroke. Karlyn demonstrates how strength diminishes when the elbows are straightened or hands are pointed outward or inward. The most potentially dangerous position is one in which the hands get ahead of the elbow, and the internal rotation can be very damaging to the shoulder. Keep the fingers pointed straight forward to obtain the Early Vertical Forearm. Tim Crowley demonstrates each arm position while stationary and also on the Vasa Ergometer.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
-
Faster Freestyle Swimming: Part 4. Umph at the Front: Where to apply the power | Vasa Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/n5WA6X
— Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 4. Umph at the Front.
Karlyn Pipes teaches how to put the "umph at the front" of your freestyle stroke. This technique uses a high elbow catch and will help you to get more power, speed and efficiency in your swimming stroke. Using this technique, will put the power in the front of your stroke to engage the large muscle groups. Using this technique will help you to develop a faster, powerful, and efficient pull for all swimming strokes.
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
-
Faster Freestyle Swimming: Part 3. Wrist Awareness and The Power of the Y | | Vasa Swim Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/3VcGcR
- Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 3. Wrist Awareness to Increase Stroke Power. Karlyn Pipes describes how to use "the power of the Y" and how swimming with an open and relaxed hand will help you engage the larger muscle groups (lats) for more power in your freestyle swimming stroke. This technique is used by many of the top swimmers in the world. With this technique, you'll have less tension in your hands, save energy, and have more power, speed and efficiency in all swimming strokes. Using Power Paddles while training on the Vasa Ergometer will help you to learn and perfect this technique.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
..............................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
-
Faster Freestyle Swimming: Part 1. Hand Placement: How to properly set up the stroke | Vasa Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/RqEJXe
- Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes demonstrates five techniques for improving freestyle using the Vasa SwimErg and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 1. Hand Placement.
This describes how to achieve perfect high elbow catch / early vertical forearm in your freestyle stroke. A proper set-up of the stroke is critical and enables the swimmer to get more power from the stroke.
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
This series is part of "Better Technique + More Power = Faster Swimming." To request a complimentary copy of this DVD, please go to: http://vasatrainer.com/products/training-materials/training-dvd-video/dvd-better-swim-technique.html
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272 -
Faster Freestyle Swimming: Part 2. Fingertip Orientation: High Elbow Catch | Vasa Swim Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/eUckNZ
— Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 2. Fingertip Orientation.
Fingertips need to be straight forward for the most power in the freestyle stroke. Karlyn demonstrates how strength diminishes when the elbows are straightened or hands are pointed outward or inward. The most potentially dangerous position is one in which the hands get ahead of the elbow, and the internal rotation can be very damaging to the shoulder. Keep the fingers pointed straight forward to obtain the Early Vertical Forearm. Tim Crowley demonstrates each arm position while stationary and also on the Vasa Ergometer.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272 -
Faster Freestyle Swimming: Part 4. Umph at the Front: Where to apply the power | Vasa Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/n5WA6X
— Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 4. Umph at the Front.
Karlyn Pipes teaches how to put the "umph at the front" of your freestyle stroke. This technique uses a high elbow catch and will help you to get more power, speed and efficiency in your swimming stroke. Using this technique, will put the power in the front of your stroke to engage the large muscle groups. Using this technique will help you to develop a faster, powerful, and efficient pull for all swimming strokes.
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
...............................................................
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272 -
Faster Freestyle Swimming: Part 3. Wrist Awareness and The Power of the Y | | Vasa Swim Trainer
Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: https://goo.gl/3VcGcR
- Presented by Vasa - https://vasatrainer.com/sport/swimming-workouts-swim-training/
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 3. Wrist Awareness to Increase Stroke Power. Karlyn Pipes describes how to use "the power of the Y" and how swimming with an open and relaxed hand will help you engage the larger muscle groups (lats) for more power in your freestyle swimming stroke. This technique is used by many of the top swimmers in the world. With this technique, you'll have less tension in your hands, save energy, and have more power, speed and efficiency in all swimming strokes. Using Power Paddles while training on the Vasa Ergometer will help you to learn and perfect this technique.
...............................................................
Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
http://www.youtube.com/watch?v=ZTQpF_mmg44
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
http://www.youtube.com/watch?v=YsgZX2oD9CY
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
http://www.youtube.com/watch?v=RZO738a8WQw
Technique 4. Umph at the Front: Where to apply the power in your stroke
http://www.youtube.com/watch?v=kPMFxYDPkqs
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
http://www.youtube.com/watch?v=sUWAZo-03u0
..............................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
TRIATHLON
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Exiting the Swimmers Stroke: How to Improve Your Freestyle 5
In Triathlon Training: How to Improve Your Freestyle Swim technique training video series Coach Pipes shows you the correct fingertip orientation to achieve a high elbow catch (aka EVF or Early Vertical Forearm) to generate more power and efficient swimming. Sustaining the high elbow catch is critical for accessing the powerful muscles of the lats and upper back throughout a race of any distance, while reducing overload to the shoulders and biceps tendon.
Today’s best swim coaches, swimmers, and triathletes master the High Elbow Catch by practicing it perfectly on the Vasa Swim Ergometer and the Vasa Trainer swim bench, then integrate that efficient technique to swimming in the water.
Check out the SwimErg: Vasa Swim Ergometer & Swimming Machine | Vasa Inc. (vasatrainer.com)
Sign up to receive a FREE Ebook: Four Keys to Fearless Open Water Swimming - Vasa Swim Trainer (vasatrainer.com)
Sign up for an email Swim Course: 5 Steps to a Stronger Better Faster Freestyle (vasatrainer.com)
Subscribe to Karlyn: https://www.youtube.com/channel/UCNozSUnZ1jO1553iL2BCVMQ
Website: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Call: 1.802.872.7101
Email: [email protected]
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Triathlon Swim Training: How to achieve better Rotation in Freestyle
In this Freestyle swimming technique training video, Coach Karlyn Pipes teaches the essential techniques needed for developing an efficient, powerful Freestyle swim with the Vasa Swim Ergometer swim training system. Coach Pipes shows how to perform a proper, powerful body rotation in Freestyle, similar to that used by the best swimmers and top triathletes. Connecting the core & hip rotation muscles with a shoulder shift and high elbow catch is essential for accessing the powerful muscles of the core, lats and upper back throughout a race of any distance. Often swimmers confuse hip roll and rotation and end up rolling too much on their side and "gliding" too long, thus creating a non-optimal positions and more drag in the water. Todays best swim coaches, swimmers, and triathletes use just enough rotation and shoulder shift, which can be practiced perfectly on the Vasa Swim Ergometer and / or Vasa Trainer. This makes it easier to integrate that efficient technique to swimming in the pool or open water.
Be sure to also check out Triathlon Training: How to Improve Your Freestyle Swim, a 5-part technique series with Coach Karlyn Pipes. You’ll learn the essentials needed to develop an efficient, powerful Freestyle swim, including use of the Vasa Swim Ergometer swim training system.
https://www.youtube.com/playlist?list=PLndFq9-c_rxD_obLvtKa70K71S0SCGCyh
Karlyn Pipes of AquaticEdge.org, provides swim technique clinics acclaimed by athletes & coaches world wide. She holds over 200 Masters Swimming World Records.
_________________________________________________________________
Vasa has produced premium quality exercise training equipment for sports, fitness and rehabilitation since 1988. World Champions, Olympians, and amateur swimmers, & triathletes, as well as swim coaches, triathlon coaches, Physical Therapists, doctors and conditioning coaches worldwide rely on Vasa products to dramatically improve performance, test progress, and prevent or rehab from injury. Let's do something great!
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected]
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Triathlon Training: Swim to Bike Brick indoor workouts
The Vasa Swim Ergometer is ideal for indoor triathlon swim-to-bike brick workouts and for practicing triathlon transitions. Triathletes are often time-crunched, restricted by schedule, darkness, and foul weather. It's a challenge to do actual swim-to-bike bricks from the pool or open water, especially with those conditions. Swim training with the Vasa Swim Erg solves these problems while also delivering high quality Freestyle swim endurance, power, and improved stroke technique.
Triathlon coaches recommend swimming 200 up to 1000m on the Vasa Swim Erg before doing a long bike ride, as this can help the body and mind adapt to race conditions. Be sure to practice a fast, smooth transition to improve on that "free time" gain. Add in a treadmill and you have a complete in-home or club Triathlon and Aquathon training venue.
The Vasa Swim Ergometer provides time efficient freestyle swim training at home. This versatile indoor swim training machine does for swimming what indoor bike trainers do for cycling and what treadmills do for running. The Vasa Swim Erg is an ideal tool for developing proper freestyle stroke technique, sustained power and lasting endurance in swimmers & triathletes at any level.
The precise electronic swim Power Meter left / right arm power balance (watts), stroke rate, distance and time. This makes it great for doing repeatable swim intervals and sustained swimming workouts.
To learn how to improve your Freestyle swimming technique, check out the video series, "Better Technique + More Power = Faster Swimming."https://youtu.be/tXZA7OSVNCg?list=PL8...
To learn more about Coach Al Lyman, go to http://pursuitathleticperformance.com
...............................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Swim Ergometer to dramatically improve performance for swimmers, coaches, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1-802-872-7101
-
Improve Swimming Using the Vasa Ergometer Power Meter
From http://vasatrainer.com/find-your-sport/swimming.html
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 arm power independently. This data can be used to evaluate swim stroke efficiency, thereby enhancing the feedback loop and training effect for coaches and athletes.
The Vasa Ergometer Power Meter can be programmed for specific workouts and used for testing and evaluation. The power, stroke rate and force production measurements allow for targeted training and measuring progress.
This series is part of "Better Technique + More Power = Faster Swimming." To request a complimentary copy of this DVD, please go to: http://vasatrainer.com/products/training-materials/training-dvd-video/dvd-better-swim-technique.html
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Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
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Exiting the Swimmers Stroke: How to Improve Your Freestyle 5
In Triathlon Training: How to Improve Your Freestyle Swim technique training video series Coach Pipes shows you the correct fingertip orientation to achieve a high elbow catch (aka EVF or Early Vertical Forearm) to generate more power and efficient swimming. Sustaining the high elbow catch is critical for accessing the powerful muscles of the lats and upper back throughout a race of any distance, while reducing overload to the shoulders and biceps tendon.
Today’s best swim coaches, swimmers, and triathletes master the High Elbow Catch by practicing it perfectly on the Vasa Swim Ergometer and the Vasa Trainer swim bench, then integrate that efficient technique to swimming in the water.
Check out the SwimErg: Vasa Swim Ergometer & Swimming Machine | Vasa Inc. (vasatrainer.com)
Sign up to receive a FREE Ebook: Four Keys to Fearless Open Water Swimming - Vasa Swim Trainer (vasatrainer.com)
Sign up for an email Swim Course: 5 Steps to a Stronger Better Faster Freestyle (vasatrainer.com)
Subscribe to Karlyn: https://www.youtube.com/channel/UCNozSUnZ1jO1553iL2BCVMQ
Website: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Call: 1.802.872.7101
Email: [email protected] -
Triathlon Swim Training: How to achieve better Rotation in Freestyle
In this Freestyle swimming technique training video, Coach Karlyn Pipes teaches the essential techniques needed for developing an efficient, powerful Freestyle swim with the Vasa Swim Ergometer swim training system. Coach Pipes shows how to perform a proper, powerful body rotation in Freestyle, similar to that used by the best swimmers and top triathletes. Connecting the core & hip rotation muscles with a shoulder shift and high elbow catch is essential for accessing the powerful muscles of the core, lats and upper back throughout a race of any distance. Often swimmers confuse hip roll and rotation and end up rolling too much on their side and "gliding" too long, thus creating a non-optimal positions and more drag in the water. Todays best swim coaches, swimmers, and triathletes use just enough rotation and shoulder shift, which can be practiced perfectly on the Vasa Swim Ergometer and / or Vasa Trainer. This makes it easier to integrate that efficient technique to swimming in the pool or open water.
Be sure to also check out Triathlon Training: How to Improve Your Freestyle Swim, a 5-part technique series with Coach Karlyn Pipes. You’ll learn the essentials needed to develop an efficient, powerful Freestyle swim, including use of the Vasa Swim Ergometer swim training system.
https://www.youtube.com/playlist?list=PLndFq9-c_rxD_obLvtKa70K71S0SCGCyh
Karlyn Pipes of AquaticEdge.org, provides swim technique clinics acclaimed by athletes & coaches world wide. She holds over 200 Masters Swimming World Records.
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Vasa has produced premium quality exercise training equipment for sports, fitness and rehabilitation since 1988. World Champions, Olympians, and amateur swimmers, & triathletes, as well as swim coaches, triathlon coaches, Physical Therapists, doctors and conditioning coaches worldwide rely on Vasa products to dramatically improve performance, test progress, and prevent or rehab from injury. Let's do something great!
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected] -
Triathlon Training: Swim to Bike Brick indoor workouts
The Vasa Swim Ergometer is ideal for indoor triathlon swim-to-bike brick workouts and for practicing triathlon transitions. Triathletes are often time-crunched, restricted by schedule, darkness, and foul weather. It's a challenge to do actual swim-to-bike bricks from the pool or open water, especially with those conditions. Swim training with the Vasa Swim Erg solves these problems while also delivering high quality Freestyle swim endurance, power, and improved stroke technique.
Triathlon coaches recommend swimming 200 up to 1000m on the Vasa Swim Erg before doing a long bike ride, as this can help the body and mind adapt to race conditions. Be sure to practice a fast, smooth transition to improve on that "free time" gain. Add in a treadmill and you have a complete in-home or club Triathlon and Aquathon training venue.
The Vasa Swim Ergometer provides time efficient freestyle swim training at home. This versatile indoor swim training machine does for swimming what indoor bike trainers do for cycling and what treadmills do for running. The Vasa Swim Erg is an ideal tool for developing proper freestyle stroke technique, sustained power and lasting endurance in swimmers & triathletes at any level.
The precise electronic swim Power Meter left / right arm power balance (watts), stroke rate, distance and time. This makes it great for doing repeatable swim intervals and sustained swimming workouts.
To learn how to improve your Freestyle swimming technique, check out the video series, "Better Technique + More Power = Faster Swimming."https://youtu.be/tXZA7OSVNCg?list=PL8...
To learn more about Coach Al Lyman, go to http://pursuitathleticperformance.com
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Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Swim Ergometer to dramatically improve performance for swimmers, coaches, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1-802-872-7101 -
Improve Swimming Using the Vasa Ergometer Power Meter
From http://vasatrainer.com/find-your-sport/swimming.html
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 arm power independently. This data can be used to evaluate swim stroke efficiency, thereby enhancing the feedback loop and training effect for coaches and athletes.
The Vasa Ergometer Power Meter can be programmed for specific workouts and used for testing and evaluation. The power, stroke rate and force production measurements allow for targeted training and measuring progress.
This series is part of "Better Technique + More Power = Faster Swimming." To request a complimentary copy of this DVD, please go to: http://vasatrainer.com/products/training-materials/training-dvd-video/dvd-better-swim-technique.html
...............................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
HOW-TOs & DEMONSTRATIONS
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Pilates-inspired Vasa Trainer workout for swimming
Note to athletes and coaches: Before starting this workout, we recommend a thorough warm-up. You can use these Mat warm-up exercises: https://youtu.be/0sXGOpP9K28
Workout Description & Instructions:
1. Hip rolls with shoulder extension: 5-8 reps.
Supine on bench holding handles with arms reaching overhead.
2. Shoulder bridge with arm/leg movement: 3-5 reps
Same start position as hips rolls. Keep your spine long and neutral.
a. Add Tabletop leg in bridge: Alternate sides for 3-5 sets.
b. Full movement: 3 sets
3. Mid-back series legs in a tabletop position 5-10 reps each.
a. Tricep press-Exhale to straighten arms, inhale to bend.
b. 45 degrees: Arms long and reach to 10 and 2 on a clock. Exhale: draw arms to side working evenly chest and back.
c. Out to side: Arms reach 9 and 3 on a clock. Exhale to draw arms to sides.
4. Teaser - 3-5 reps.
Lay supine on bench, head toward the front, arms overhead, and feet toward the rear.
Exhale & bring arms towards the floor then up to shoulder height while you roll your spine off the bench, lifting your legs after you roll through your low back. Inhale to stay.
5. Plow - 5-8 reps
Prone holding handles. Legs long, core engaged. Inhale to start pulling into resistance. Exhale to continue to extend your upper body off the bench as you bring your arms to your sides.
• Add swimming legs in thoracic extension - Keep the upper body in extension with arms reaching to sides. Extend hips. Flutter kick legs inhaling for a count of 5, then exhaling for a count of 5. Do 5 sets.
6. Quadruped one leg pull - 5-8 times each
Put on an ankle cuff and attach to one side of the pulley cord. Hands and knees position on the bench. Exhale & extend the leg down to the floor. Keeping spine neutral, inhale to return to start without allowing the spine to flex.
• Add shoulder flexion: Same leg movement and reach the opposite arm long to increase the core challenge
7. Prone hamstring curl - 8-10 reps
Attach both ankle cuffs so they are crossed. Roll onto your stomach turning towards the side of the top cord. Exhale to bend knees while keeping the spine stable and hips open in front.
• Arms in flexion overhead, in ‘T’ or at the side, breaststroke arms, or any variation to challenge the upper body extension.
8. Swimming - 5-8 sets.
Reach both arms and legs long with legs and upper back slightly extended. Inhale for a count of 5 and then exhale for a count of 5 as you alternate arm and leg movement.
NOTE: The following exercises are done on your back with both ankle cuffs on. Keep core engaged & maintain an imprint of the low back to avoid low back tension with the exercises. Exercise 1: Streamline arms. 5-10 reps
Exercise 2 and 3: hands behind head. 5-10 reps
9. Bend and stretch: keep legs long throughout. Arms overhead, upper body flexed, core engaged. 5-10 reps
10. Single leg stretch: Hands behind head, upper body flexed, legs reaching long, core engaged. Alternate legs.
11. Obliques: Same as above but add upper body rotation to the bent knee
12. Quadruped arm work: 5-8 reps each
Get on the bench on your hands & knees. Hold 1 handle & keep that arm long & to the side midway between shoulder flexion and extension.
a. Shoulder at 45 degrees; reach arm back at a 45-degree angle as you exhale. Inhale return.
b. Add opposite leg extension.
13. Half kneeling: 5-10 reps of each of the following variations.
a. Plow
b. 45 degrees
c. Alternating bicep/tricep
14. Internal/external rotator cuff exercises, (seated sideways on the bench): 5 - 10 Reps
Keep the spine long and neutral relative to the inclined bench angle.
15. Twist, seated sideways on the bench: focus on rotating at rib cage area allowing your head and neck to follow the movement. Keep hands in front of the sternum. 6 Reps
16. Twist in teaser prep position: sitting rolled off your sit bones so your low back is rounded and upper back lengthened. Rotate torso. 6 Reps
17. Standing Swimming with ankle cuffs: 5-10 reps each side
Stand on the side of the Vasa Trainer closest to the leg with an ankle cuff. Come into a mini-squat, reach the arms overhead, and extend the leg with the cuff. Exhale: Then extend the leg in the cuff and the opposite arm, inhale to switch arms and tap your toes to the floor. Keep the spine, arms, & legs long. Energize the arms and legs.
18. Pike/pushup combo: 5-10 reps
Face away from the rear stanchion of the Vasa. Put both hands on the floor and both feet on the bench. Start with the bench pushed up the monorail as shown. Inhale & bend your elbows, exhale as you push up, keeping the Trainer bench still. Inhale to a pike position, bringing your feet closer to your hands and the bench seat in. Exhale return. Do 5-10 reps
About Cheryl Alden, PT
Cheryl is a 1996 graduate of the University of Vermont with a bachelor’s degree in physical therapy (cum laude). Learn More at: https://symmetrypilatescenter.com/staff/
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How to Swim Fearless in Open Water
This FREE new Ebook "Four Keys to Fearless Open Water Swimming" provides critical wisdom & coaching secrets from 11 of the World's Top Coaches & Athletes.
Get the FREE book here: https://www.vasatrainer.com/fearless
Over the past decade, open water swimming for triathlon, SwimRun, and competitive Open Water Swimming (now an Olympic sport) has exploded in popularity. The popularity of open water swimming in all its forms has increased significantly worldwide. Being well-prepared will always make you feel more confident, safer, stronger, and better for any open water swims you attempt...in training and in races. That’s where this comprehensive Ebook will help you. In this you'll learn how to:
Boost your confidence
Increase your strength and stamina
Improve your swimming technique
Be prepared and safer in all sorts of conditions
Get the book: www.vasatrainer.com/fearless
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
About Vasatrainer.com: Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are exactly the right tools needed to stimulate the structural and functional changes required to swim stronger, better, and faster. For more information about Vasa: Web: http://www.vasatrainer.com Facebook: http://www.facebook.com/VasaInc Instagram: https://www.instagram.com/vasatrainer/ Twitter: https://twitter.com/VasaTrainer International Telephone: 1.802.872.7101
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Pilates-inspired mat warm-up for swimmers, triathletes, & surfers
Note to athletes and coaches: This thorough warm-up was designed to be used before starting the Pilates-inspired workout for swimmers using the Vasa Trainer. You can also do this warm-up before starting any swim workout or other strength session.
Warm-up Exercises:
W.U. #1. Quadruped thoracic rotation - 3-5 reps.
a. Add leg extension
Hands and knees position, hands under shoulders, knees under hips. Spine long and neutral. One hand behind head. Inhale. Exhale to rotate upper body towards stabilizing arm on the floor. Inhale to rotate towards the ceiling.
Add opposite leg extension: Exhale rotate to stabilizing arm, the leg is long and the foot is on floor. Inhale to extend the hip and rotate towards the ceiling.
W.U. #2. Swimming prep in quadruped - 5-8 reps.
Hands and knees position as above. On the exhale, reach one arm and opposite leg long. Inhale as you return to start. Keep spine long and neutral. Don’t extend your arm and leg so high that your spine extends. Reach your arm and leg to the opposite sides of the room and not up.
W.U. #3. Swimmers’ 100
Lay supine on the mat. Upper body flexed off the mat, arms in a streamlined position. Low back imprinted (lengthened and pressed towards mat). Legs reaching on long diagonal as low as you can maintain spinal imprint. Flutter kick your legs as you inhale for 5-count, exhale for 5-count.
Repeat for up to 10 sets.
Keep low back flat and pressed towards the mat while maintaining tension in the core. You should not feel low back tightness. Lift legs at a higher diagonal if you begin to lose imprint.
W.U. #4. Lateral flexion with added swim legs (flutter kicking)
Side-lying position: hips and shoulders stacked, spine long and neutral.
Begin with side bends only: on exhale, stabilize the bottom shoulder, laterally flex upper body off the mat, lifting legs.
Add flutter kicking the legs while on the side:
Stay in lateral flexion. Inhale: move legs forward and back as you inhale for a 5-count. Exhale for a 5-count while rotating your head towards the mat and continuing the leg movement. Do up to 5 sets.
End of Warm-up
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Vasa Erg warmup with Cuffs and Shoulder Prehab with Tim Crowley
Tim Crowley demonstrates some exercises on the Vasa Ergometer.
Learn more about Tim: https://timcrowley.biz/
Learn more about Vasa: https://vasatrainer.com/
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Pilates-inspired Vasa Trainer workout for swimming
Note to athletes and coaches: Before starting this workout, we recommend a thorough warm-up. You can use these Mat warm-up exercises: https://youtu.be/0sXGOpP9K28
Workout Description & Instructions:
1. Hip rolls with shoulder extension: 5-8 reps.
Supine on bench holding handles with arms reaching overhead.
2. Shoulder bridge with arm/leg movement: 3-5 reps
Same start position as hips rolls. Keep your spine long and neutral.
a. Add Tabletop leg in bridge: Alternate sides for 3-5 sets.
b. Full movement: 3 sets
3. Mid-back series legs in a tabletop position 5-10 reps each.
a. Tricep press-Exhale to straighten arms, inhale to bend.
b. 45 degrees: Arms long and reach to 10 and 2 on a clock. Exhale: draw arms to side working evenly chest and back.
c. Out to side: Arms reach 9 and 3 on a clock. Exhale to draw arms to sides.
4. Teaser - 3-5 reps.
Lay supine on bench, head toward the front, arms overhead, and feet toward the rear.
Exhale & bring arms towards the floor then up to shoulder height while you roll your spine off the bench, lifting your legs after you roll through your low back. Inhale to stay.
5. Plow - 5-8 reps
Prone holding handles. Legs long, core engaged. Inhale to start pulling into resistance. Exhale to continue to extend your upper body off the bench as you bring your arms to your sides.
• Add swimming legs in thoracic extension - Keep the upper body in extension with arms reaching to sides. Extend hips. Flutter kick legs inhaling for a count of 5, then exhaling for a count of 5. Do 5 sets.
6. Quadruped one leg pull - 5-8 times each
Put on an ankle cuff and attach to one side of the pulley cord. Hands and knees position on the bench. Exhale & extend the leg down to the floor. Keeping spine neutral, inhale to return to start without allowing the spine to flex.
• Add shoulder flexion: Same leg movement and reach the opposite arm long to increase the core challenge
7. Prone hamstring curl - 8-10 reps
Attach both ankle cuffs so they are crossed. Roll onto your stomach turning towards the side of the top cord. Exhale to bend knees while keeping the spine stable and hips open in front.
• Arms in flexion overhead, in ‘T’ or at the side, breaststroke arms, or any variation to challenge the upper body extension.
8. Swimming - 5-8 sets.
Reach both arms and legs long with legs and upper back slightly extended. Inhale for a count of 5 and then exhale for a count of 5 as you alternate arm and leg movement.
NOTE: The following exercises are done on your back with both ankle cuffs on. Keep core engaged & maintain an imprint of the low back to avoid low back tension with the exercises. Exercise 1: Streamline arms. 5-10 reps
Exercise 2 and 3: hands behind head. 5-10 reps
9. Bend and stretch: keep legs long throughout. Arms overhead, upper body flexed, core engaged. 5-10 reps
10. Single leg stretch: Hands behind head, upper body flexed, legs reaching long, core engaged. Alternate legs.
11. Obliques: Same as above but add upper body rotation to the bent knee
12. Quadruped arm work: 5-8 reps each
Get on the bench on your hands & knees. Hold 1 handle & keep that arm long & to the side midway between shoulder flexion and extension.
a. Shoulder at 45 degrees; reach arm back at a 45-degree angle as you exhale. Inhale return.
b. Add opposite leg extension.
13. Half kneeling: 5-10 reps of each of the following variations.
a. Plow
b. 45 degrees
c. Alternating bicep/tricep
14. Internal/external rotator cuff exercises, (seated sideways on the bench): 5 - 10 Reps
Keep the spine long and neutral relative to the inclined bench angle.
15. Twist, seated sideways on the bench: focus on rotating at rib cage area allowing your head and neck to follow the movement. Keep hands in front of the sternum. 6 Reps
16. Twist in teaser prep position: sitting rolled off your sit bones so your low back is rounded and upper back lengthened. Rotate torso. 6 Reps
17. Standing Swimming with ankle cuffs: 5-10 reps each side
Stand on the side of the Vasa Trainer closest to the leg with an ankle cuff. Come into a mini-squat, reach the arms overhead, and extend the leg with the cuff. Exhale: Then extend the leg in the cuff and the opposite arm, inhale to switch arms and tap your toes to the floor. Keep the spine, arms, & legs long. Energize the arms and legs.
18. Pike/pushup combo: 5-10 reps
Face away from the rear stanchion of the Vasa. Put both hands on the floor and both feet on the bench. Start with the bench pushed up the monorail as shown. Inhale & bend your elbows, exhale as you push up, keeping the Trainer bench still. Inhale to a pike position, bringing your feet closer to your hands and the bench seat in. Exhale return. Do 5-10 reps
About Cheryl Alden, PT
Cheryl is a 1996 graduate of the University of Vermont with a bachelor’s degree in physical therapy (cum laude). Learn More at: https://symmetrypilatescenter.com/staff/ -
How to Swim Fearless in Open Water
This FREE new Ebook "Four Keys to Fearless Open Water Swimming" provides critical wisdom & coaching secrets from 11 of the World's Top Coaches & Athletes.
Get the FREE book here: https://www.vasatrainer.com/fearless
Over the past decade, open water swimming for triathlon, SwimRun, and competitive Open Water Swimming (now an Olympic sport) has exploded in popularity. The popularity of open water swimming in all its forms has increased significantly worldwide. Being well-prepared will always make you feel more confident, safer, stronger, and better for any open water swims you attempt...in training and in races. That’s where this comprehensive Ebook will help you. In this you'll learn how to:
Boost your confidence
Increase your strength and stamina
Improve your swimming technique
Be prepared and safer in all sorts of conditions
Get the book: www.vasatrainer.com/fearless
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
About Vasatrainer.com: Regarded by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are exactly the right tools needed to stimulate the structural and functional changes required to swim stronger, better, and faster. For more information about Vasa: Web: http://www.vasatrainer.com Facebook: http://www.facebook.com/VasaInc Instagram: https://www.instagram.com/vasatrainer/ Twitter: https://twitter.com/VasaTrainer International Telephone: 1.802.872.7101 -
Pilates-inspired mat warm-up for swimmers, triathletes, & surfers
Note to athletes and coaches: This thorough warm-up was designed to be used before starting the Pilates-inspired workout for swimmers using the Vasa Trainer. You can also do this warm-up before starting any swim workout or other strength session.
Warm-up Exercises:
W.U. #1. Quadruped thoracic rotation - 3-5 reps.
a. Add leg extension
Hands and knees position, hands under shoulders, knees under hips. Spine long and neutral. One hand behind head. Inhale. Exhale to rotate upper body towards stabilizing arm on the floor. Inhale to rotate towards the ceiling.
Add opposite leg extension: Exhale rotate to stabilizing arm, the leg is long and the foot is on floor. Inhale to extend the hip and rotate towards the ceiling.
W.U. #2. Swimming prep in quadruped - 5-8 reps.
Hands and knees position as above. On the exhale, reach one arm and opposite leg long. Inhale as you return to start. Keep spine long and neutral. Don’t extend your arm and leg so high that your spine extends. Reach your arm and leg to the opposite sides of the room and not up.
W.U. #3. Swimmers’ 100
Lay supine on the mat. Upper body flexed off the mat, arms in a streamlined position. Low back imprinted (lengthened and pressed towards mat). Legs reaching on long diagonal as low as you can maintain spinal imprint. Flutter kick your legs as you inhale for 5-count, exhale for 5-count.
Repeat for up to 10 sets.
Keep low back flat and pressed towards the mat while maintaining tension in the core. You should not feel low back tightness. Lift legs at a higher diagonal if you begin to lose imprint.
W.U. #4. Lateral flexion with added swim legs (flutter kicking)
Side-lying position: hips and shoulders stacked, spine long and neutral.
Begin with side bends only: on exhale, stabilize the bottom shoulder, laterally flex upper body off the mat, lifting legs.
Add flutter kicking the legs while on the side:
Stay in lateral flexion. Inhale: move legs forward and back as you inhale for a 5-count. Exhale for a 5-count while rotating your head towards the mat and continuing the leg movement. Do up to 5 sets.
End of Warm-up -
Vasa Erg warmup with Cuffs and Shoulder Prehab with Tim Crowley
Tim Crowley demonstrates some exercises on the Vasa Ergometer.
Learn more about Tim: https://timcrowley.biz/
Learn more about Vasa: https://vasatrainer.com/
SWIM COACHING
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Using the Vasa Trainer to Improve High Elbow Catch and Swim Strength
Check out the rest of our AWESOME guides here: http://vasatrainer.com/find-your-sport/swimming.html
USC Swimmers, and Olympic and World Champions, Brad Bridgewater, Indira Allick and Lenny Krayzelburg explain how they incorporate the Vasa Trainer three times per week, alternating days with traditional strength training. Four by two minute intervals on the Vasa Trainer is sufficient to make a difference for these world-class athletes.
"It [Vasa Trainer] is a lot more stroke-specific than weights" - Brad Bridgewater
"My problem is dropping my elbow at the front of my stroke, and this [Vasa Trainer] has really helped me to get my high-elbow catch. It's made a huge difference" - Indira Allick
"You get strength training as well as stretch and I think that's extremely crucial especially when you swim long course meters that's very important to have long, lean muscles and I think Vasa really allows you to do that." - Olympic Gold Medal swimmer Lenny Krayzelburg
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
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Butterfly Swimming - gaining a stronger, better pull stroke path
The Vasa Trainer swim bench is widely used to improve swimming technique, strength, power, and endurance for the Butterfly and Freestyle strokes. This dryland swim bench is well designed so swimmers and coaches can see every part of the pull and stroke recovery, which make it simpler to learn the correct stroke path which leads to better, faster swimming.
There are 4 basic elements of the correct butterfly stroke path:
Catch: Keep elbows high, imagine reaching arms over a large ball
Mid Stroke: Fingers point toward floor and elbows point toward sides
Finish: Push hands through to hips, palms face back, fingers point toward floor
Recovery: Lead with elbows, arms swing wide to sides for an over water recovery path. Important: be sure to do a slow recovery, taking 3 - 5 seconds to lower your body back to the start of the catch.
Alternative recovery: just retrace the pulling stroke path in reverse. This is especially important if you have any shoulder weaknesses or old injuries.
Important: be sure to do a slow recovery, taking 3 - 5 seconds to lower your body back to the start of the catch.
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
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Swim Technique Drill: Single-Arm Catch with Full Rotation
Swimming drill designed to reinforce a high elbow catch and perfect the timing of rotation to best engage core power. Progression demonstrated and presented by Coach Eric Neilsen.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, Ironman triathletes, surfers, SUP paddlers, kayakers, nordic skiers, and those seeking total-body fitness. Let's do something great!
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected]
Tools needed: Forearm Cuffs with the Vasa Swim Erg and Strap System, or the Vasa Trainer.
Proper use of the Vasa products will make you more productive while transforming you into a stronger, more efficient swimmer. It relieves the inconvenience of commuting to a pool with crowded lanes, unpredictable hours, or unfavorable conditions. Swim at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time. When you train for 3 sports, time is everything...and this is a great way to make the most of your precious time. And you might just swim fast, too.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
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World's Best Swimmers Train on the Vasa Trainer: Advice from Olympic Gold Medalist Lenny Krayzelburg
From http://vasatrainer.com/find-your-sport/swimming.html
Olympic Gold Medal swimmer Lenny Krayzelburg says, "You get strength training as well as stretch and I think that's extremely crucial especially when you swim long course meters that's very important to have long, lean muscles and I think Vasa really allows you to do that."
Swimming is a great workout for total body fitness - it's low impact, builds strength and flexibility, and the aerobic and calorie burning effects are fantastic. The Vasa Trainer has been the secret weapon of competitive swimmers for over a decade, allowing them to focus on technique such as the high elbow catch which is essential in all strokes but most importantly, freestyle and butterfly. Top coaches use the Vasa trainer with their swimmers several times per week, gradually increasing resistance and the angle to build power and speed throughout the season.
...............................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
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Using the Vasa Trainer to Improve High Elbow Catch and Swim Strength
Check out the rest of our AWESOME guides here: http://vasatrainer.com/find-your-sport/swimming.html
USC Swimmers, and Olympic and World Champions, Brad Bridgewater, Indira Allick and Lenny Krayzelburg explain how they incorporate the Vasa Trainer three times per week, alternating days with traditional strength training. Four by two minute intervals on the Vasa Trainer is sufficient to make a difference for these world-class athletes.
"It [Vasa Trainer] is a lot more stroke-specific than weights" - Brad Bridgewater
"My problem is dropping my elbow at the front of my stroke, and this [Vasa Trainer] has really helped me to get my high-elbow catch. It's made a huge difference" - Indira Allick
"You get strength training as well as stretch and I think that's extremely crucial especially when you swim long course meters that's very important to have long, lean muscles and I think Vasa really allows you to do that." - Olympic Gold Medal swimmer Lenny Krayzelburg
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272 -
Butterfly Swimming - gaining a stronger, better pull stroke path
The Vasa Trainer swim bench is widely used to improve swimming technique, strength, power, and endurance for the Butterfly and Freestyle strokes. This dryland swim bench is well designed so swimmers and coaches can see every part of the pull and stroke recovery, which make it simpler to learn the correct stroke path which leads to better, faster swimming.
There are 4 basic elements of the correct butterfly stroke path:
Catch: Keep elbows high, imagine reaching arms over a large ball
Mid Stroke: Fingers point toward floor and elbows point toward sides
Finish: Push hands through to hips, palms face back, fingers point toward floor
Recovery: Lead with elbows, arms swing wide to sides for an over water recovery path. Important: be sure to do a slow recovery, taking 3 - 5 seconds to lower your body back to the start of the catch.
Alternative recovery: just retrace the pulling stroke path in reverse. This is especially important if you have any shoulder weaknesses or old injuries.
Important: be sure to do a slow recovery, taking 3 - 5 seconds to lower your body back to the start of the catch.
...............................................................
Since 1988, Vasa has produced premium quality, "team & club tested" exercise equipment for sports, fitness and PT rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected Vasa Trainers and Vasa Ergometers as "must-have" training tools to improve athletic performance with sports-specific strength, endurance, power, and perfecting stroke technique. Vasa is a mainstay for swimmers, triathletes, surfers, kayak, canoe & SUP paddlers, cross fitters, nordic skiers who want the extra edge in sports performance and functional fitness. For more information about Vasa, Inc:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101 -
Swim Technique Drill: Single-Arm Catch with Full Rotation
Swimming drill designed to reinforce a high elbow catch and perfect the timing of rotation to best engage core power. Progression demonstrated and presented by Coach Eric Neilsen.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, Ironman triathletes, surfers, SUP paddlers, kayakers, nordic skiers, and those seeking total-body fitness. Let's do something great!
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected]
Tools needed: Forearm Cuffs with the Vasa Swim Erg and Strap System, or the Vasa Trainer.
Proper use of the Vasa products will make you more productive while transforming you into a stronger, more efficient swimmer. It relieves the inconvenience of commuting to a pool with crowded lanes, unpredictable hours, or unfavorable conditions. Swim at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time. When you train for 3 sports, time is everything...and this is a great way to make the most of your precious time. And you might just swim fast, too.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101 -
World's Best Swimmers Train on the Vasa Trainer: Advice from Olympic Gold Medalist Lenny Krayzelburg
From http://vasatrainer.com/find-your-sport/swimming.html
Olympic Gold Medal swimmer Lenny Krayzelburg says, "You get strength training as well as stretch and I think that's extremely crucial especially when you swim long course meters that's very important to have long, lean muscles and I think Vasa really allows you to do that."
Swimming is a great workout for total body fitness - it's low impact, builds strength and flexibility, and the aerobic and calorie burning effects are fantastic. The Vasa Trainer has been the secret weapon of competitive swimmers for over a decade, allowing them to focus on technique such as the high elbow catch which is essential in all strokes but most importantly, freestyle and butterfly. Top coaches use the Vasa trainer with their swimmers several times per week, gradually increasing resistance and the angle to build power and speed throughout the season.
...............................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.800.488.8272
SURFING & SUP
-
Paddle Stronger, Surf Longer
Many surfers are time-crunched, land-locked and need an effective fitness strategy to maintain surf specific & total body fitness to paddle & ride stronger and longer.
Tomas Anthony, a New York City based fitness trainer and urban bound surfer, found a proven way to improve his paddling strength & stamina when he discovered the Vasa Swim Ergometer, which for decades has been the training choice of champion swimmers world-wide.
Better Surfer Paddling & Total Fitness - Focused, high quality surf fitness workouts using the Vasa SwimErg quickly improves surf-specific strength, endurance, and durability for injury prevention.
Regular use of the Vasa Swim Ergometer will make you more productive while transforming you into a stronger, more efficient surfer, even when it's not possible to get to the water due to a busy schedule, unfavorable weather or ocean conditions. Additional total body functional exercises on the Vasa will keep you fit while training at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time.
The Vasa SwimErg is versatile. It can also be used effectively for SUP paddle training, Kayak & Canoe paddling, paddle board and swimming - all at home or the club. Like the popular Vasa Trainer, the Vasa Swim Erg is a total body surf fitness gym and one of the most versatile, greatest values in exercise equipment available today.
A passionate surfer, Tomas Anthony created the surf specific training program, Liquid Fitness®, at Everyday Athlete, his studio in Brooklyn, NY.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
-
SUP Stand Up Paddling Fitness workout revolution
The world of SUP paddling is changing and staying fit for SUP has gotten better than ever, thanks to the Vasa SUP Ergometer. Paddlers can stay fit by training conveniently anytime without having to get on the water. SUP paddling on a Vasa SUP Erg is specific, especially when used while standing on a SurfSet Fitness RipSurfer X board, IndoBoard, or other non-stable platform. Stay ready and fit on your own schedule so you can get consistent SUP training. Optional power meter measures Power in watts, stroke rate, pace, time and distance. Benefits include daily training, fine tuning SUP technique, performance testing, injury prevention, & rehabilitation. Develop or maintain the power, strength, balance and endurance when you just can't get on the water...so you can be ready for epic paddling when you can get out.
..........................................................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, Ironman triathletes, surfers, SUP paddlers, kayakers, nordic skiers, and those seeking total-body fitness. Let's do something great!
...................................................................................
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected]
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How to Surf stronger and longer
Surfers who are time-crunched and land-locked need efficient ways to maintain surfing specific fitness, especially for paddling stronger and longer. Here's a proven way to improve your paddling strength & stamina in quality workouts. The Vasa Trainer is the secret weapon of Olympic swimmers, triathletes, and top surfers too.
Focused, high quality surf fitness workouts using the Vasa Trainer quickly improves surf-specific strength, endurance, and durability for injury prevention.
In this video, learn how Vasa training will prepare you to be ready to paddle stronger and longer so you can surf your best on your next outing or surf vacation. No more "knife in the back" pain when paddling. No more missing out on great waves you might not catch if your paddling power is not like it used to be.
Proper use of the Vasa Trainer will make you more productive while transforming you into a stronger, more efficient surfer. It will keep you fit, even when it's not possible to get to the water due to schedule, weather or unfavorable conditions. Surf paddle training at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time, especially if you do 6 or 8 of the other total body exercises possible on the Vasa Trainer!
Legendary surfing ambassador Sam George, former editor of SURFER Magazine, discovered the Vasa Trainer when he needed a way to maintain surf fitness while recovering from an achilles tendon injury. He learned how well the Vasa Trainer approximates the natural surf paddling motion and how the Vasa Trainer got him into excellent surf-specific fitness to surf stronger while recovering from the injury. The Vasa Trainer is a "barefoot surfer's workout machine". The Vasa Trainer is a total body surf fitness gym and one of the most versatile, greatest values in exercise equipment available today.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
-
Surfer Total Fitness with Swim Cords and Swim Bench
This is a 5-exercise Circuit, with up to 5 Rounds of 10 Repetitions, and 2 min Rest between sets. It consists of a functional Warm-Up, Swim Specific Exercise, Lower body Exercise, Pulling Exercise, Core Exercise
Workout Details:
• Warm-up for 10 to 15 minutes
Perform the following 5 exercises completed in a continuous circuit without rest between 8 - 12 repetitions of each exercise.
1. Sphinx Pose Reaches - 10 repetitions
2. Pop-Ups to a deep squat position - 6 to 10 repetitions
3. Heads-up Freestyle for Surf-specific paddling - 30 to 60 seconds
4. Double-arm Paddle Pull - 10 repetitions
(Note: for Heads-Up Freestyle and Double-arm Paddle Pull, use Vasa swim cords, Vasa Trainer Pro, or Vasa SwimErg )
5. Half-Kneeling Chops - 10 repetitions on each side. (use a Vasa Swim Cord + SmartStick or another strength bar)
Rest for 1 to 2 minutes between rounds.
Do 2 - 5 sets or rounds depending on your fitness level and the training cycle you are currently in.
Choose a swim cord resistance that feels about a 6 or 7 out of 10 (10 is max) to you and with the last 2-3 reps feeling the most challenging in each round.
Tips for correct technique and posture:
1. Sphinx Pose Reaches - Lie on your stomach and forearms, elbows under the shoulders. Rise up tall, staying long in the spine from the back of the head to the toes. Reach forward as far as you can through your shoulder blade. Avoiding any weight shift or rotating.
2. Pop-Ups to a deep squat position - Hands under your shoulders, toes tucked under the feet. Push the mat away as you hop up into a deep squat.
3. Heads-up Freestyle for Surf-specific paddling - Extend through your spine staying straight and long from the back of the head to the toes. Eyes down and forward. Pull with an early vertical forearm, pull through to the hip, and use a high elbow recovery back to start position.
4. Double-arm Paddle Pull - Look straight down and keep a long, neutral spine. Pull using an early vertical forearm, push past the hips, and return the arms through the same path back to the entry phase. Use a full range of motion.
5. Half-Kneeling Chops (both sides) - Outside knee down and under the hip. Inside foot forward and use a 90-degree angle at the ankle, knee, and hip. Inhale & reach up and across the body. Exhale & pull close across the body, press down to the opposite hip. Follow a 45-degree line of pull. Repeat the repetitions while facing the other direction.
Vasatrainer.com Build Your Own Swim and Lane 9 Workouts use this format: Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout. You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes). Use a Vasa SwimErg, a Vasa Trainer, or a Vasa Sport Bench with swim cords to do the swim-specific intervals. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that. There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Links to useful articles on the Vasa blog:
Better Surf Training For Maximum Results At Any Age
https://vasatrainer.com/blog/better-surf-training-for-maximum-results-at-any-age/
Build Your Own Swim Workout (BYO)
https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Instagram: https://www.instagram.com/vasatrainer/
Twitter: https://twitter.com/VasaTrainer
International Telephone: 1.802.872.7101
-
Paddle Stronger, Surf Longer
Many surfers are time-crunched, land-locked and need an effective fitness strategy to maintain surf specific & total body fitness to paddle & ride stronger and longer.
Tomas Anthony, a New York City based fitness trainer and urban bound surfer, found a proven way to improve his paddling strength & stamina when he discovered the Vasa Swim Ergometer, which for decades has been the training choice of champion swimmers world-wide.
Better Surfer Paddling & Total Fitness - Focused, high quality surf fitness workouts using the Vasa SwimErg quickly improves surf-specific strength, endurance, and durability for injury prevention.
Regular use of the Vasa Swim Ergometer will make you more productive while transforming you into a stronger, more efficient surfer, even when it's not possible to get to the water due to a busy schedule, unfavorable weather or ocean conditions. Additional total body functional exercises on the Vasa will keep you fit while training at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time.
The Vasa SwimErg is versatile. It can also be used effectively for SUP paddle training, Kayak & Canoe paddling, paddle board and swimming - all at home or the club. Like the popular Vasa Trainer, the Vasa Swim Erg is a total body surf fitness gym and one of the most versatile, greatest values in exercise equipment available today.
A passionate surfer, Tomas Anthony created the surf specific training program, Liquid Fitness®, at Everyday Athlete, his studio in Brooklyn, NY.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101 -
SUP Stand Up Paddling Fitness workout revolution
The world of SUP paddling is changing and staying fit for SUP has gotten better than ever, thanks to the Vasa SUP Ergometer. Paddlers can stay fit by training conveniently anytime without having to get on the water. SUP paddling on a Vasa SUP Erg is specific, especially when used while standing on a SurfSet Fitness RipSurfer X board, IndoBoard, or other non-stable platform. Stay ready and fit on your own schedule so you can get consistent SUP training. Optional power meter measures Power in watts, stroke rate, pace, time and distance. Benefits include daily training, fine tuning SUP technique, performance testing, injury prevention, & rehabilitation. Develop or maintain the power, strength, balance and endurance when you just can't get on the water...so you can be ready for epic paddling when you can get out.
..........................................................................................
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, Ironman triathletes, surfers, SUP paddlers, kayakers, nordic skiers, and those seeking total-body fitness. Let's do something great!
...................................................................................
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101
Email: [email protected] -
How to Surf stronger and longer
Surfers who are time-crunched and land-locked need efficient ways to maintain surfing specific fitness, especially for paddling stronger and longer. Here's a proven way to improve your paddling strength & stamina in quality workouts. The Vasa Trainer is the secret weapon of Olympic swimmers, triathletes, and top surfers too.
Focused, high quality surf fitness workouts using the Vasa Trainer quickly improves surf-specific strength, endurance, and durability for injury prevention.
In this video, learn how Vasa training will prepare you to be ready to paddle stronger and longer so you can surf your best on your next outing or surf vacation. No more "knife in the back" pain when paddling. No more missing out on great waves you might not catch if your paddling power is not like it used to be.
Proper use of the Vasa Trainer will make you more productive while transforming you into a stronger, more efficient surfer. It will keep you fit, even when it's not possible to get to the water due to schedule, weather or unfavorable conditions. Surf paddle training at home for 1, 2 or 3 workouts per week... You'll get a lot done in less time, especially if you do 6 or 8 of the other total body exercises possible on the Vasa Trainer!
Legendary surfing ambassador Sam George, former editor of SURFER Magazine, discovered the Vasa Trainer when he needed a way to maintain surf fitness while recovering from an achilles tendon injury. He learned how well the Vasa Trainer approximates the natural surf paddling motion and how the Vasa Trainer got him into excellent surf-specific fitness to surf stronger while recovering from the injury. The Vasa Trainer is a "barefoot surfer's workout machine". The Vasa Trainer is a total body surf fitness gym and one of the most versatile, greatest values in exercise equipment available today.
Since 1988, Vasa has produced premium quality training equipment for sports, fitness and rehabilitation. For decades, Olympic-level swimmers, swim coaches, triathletes, triathlon coaches, and dry land conditioning coaches worldwide have selected the Vasa Trainer and Vasa Ergometer to dramatically improve performance for swimmers, surfers, paddlers, skiers, triathletes and those seeking total-body fitness. For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Twitter: https://twitter.com/VasaTrainer
Voice: 1.802.872.7101 -
Surfer Total Fitness with Swim Cords and Swim Bench
This is a 5-exercise Circuit, with up to 5 Rounds of 10 Repetitions, and 2 min Rest between sets. It consists of a functional Warm-Up, Swim Specific Exercise, Lower body Exercise, Pulling Exercise, Core Exercise
Workout Details:
• Warm-up for 10 to 15 minutes
Perform the following 5 exercises completed in a continuous circuit without rest between 8 - 12 repetitions of each exercise.
1. Sphinx Pose Reaches - 10 repetitions
2. Pop-Ups to a deep squat position - 6 to 10 repetitions
3. Heads-up Freestyle for Surf-specific paddling - 30 to 60 seconds
4. Double-arm Paddle Pull - 10 repetitions
(Note: for Heads-Up Freestyle and Double-arm Paddle Pull, use Vasa swim cords, Vasa Trainer Pro, or Vasa SwimErg )
5. Half-Kneeling Chops - 10 repetitions on each side. (use a Vasa Swim Cord + SmartStick or another strength bar)
Rest for 1 to 2 minutes between rounds.
Do 2 - 5 sets or rounds depending on your fitness level and the training cycle you are currently in.
Choose a swim cord resistance that feels about a 6 or 7 out of 10 (10 is max) to you and with the last 2-3 reps feeling the most challenging in each round.
Tips for correct technique and posture:
1. Sphinx Pose Reaches - Lie on your stomach and forearms, elbows under the shoulders. Rise up tall, staying long in the spine from the back of the head to the toes. Reach forward as far as you can through your shoulder blade. Avoiding any weight shift or rotating.
2. Pop-Ups to a deep squat position - Hands under your shoulders, toes tucked under the feet. Push the mat away as you hop up into a deep squat.
3. Heads-up Freestyle for Surf-specific paddling - Extend through your spine staying straight and long from the back of the head to the toes. Eyes down and forward. Pull with an early vertical forearm, pull through to the hip, and use a high elbow recovery back to start position.
4. Double-arm Paddle Pull - Look straight down and keep a long, neutral spine. Pull using an early vertical forearm, push past the hips, and return the arms through the same path back to the entry phase. Use a full range of motion.
5. Half-Kneeling Chops (both sides) - Outside knee down and under the hip. Inside foot forward and use a 90-degree angle at the ankle, knee, and hip. Inhale & reach up and across the body. Exhale & pull close across the body, press down to the opposite hip. Follow a 45-degree line of pull. Repeat the repetitions while facing the other direction.
Vasatrainer.com Build Your Own Swim and Lane 9 Workouts use this format: Imagine a wheel with a hub and spokes. The “hub” will be swim-specific training at the center of each workout. You’ll come back to the center (hub) for each set of swim-specific intervals in between each Push, Pull, and Core exercise (spokes). Use a Vasa SwimErg, a Vasa Trainer, or a Vasa Sport Bench with swim cords to do the swim-specific intervals. The “spokes” will be comprised of a combination of Push, Pull, and Core exercises you choose from a variety of bodyweight calisthenics or functional training tools, such as dumbbells, medicine balls, kettlebells, free weights, or suspension training. If you have a Vasa Trainer or a Vasa SwimErg equipped with the Trainer Strap System, use that. There are nearly unlimited variations for these workout configurations. You can create a workout using only upper body exercises or you can create a full-body workout with a balanced mix of the upper body, lower body, core, and swim power intervals. Variations also can be created by changing the intensity level, interval time, or the number of rounds. If you need an easy day, just do it at a lower intensity, with shorter intervals and fewer rounds.
Links to useful articles on the Vasa blog:
Better Surf Training For Maximum Results At Any Age
https://vasatrainer.com/blog/better-surf-training-for-maximum-results-at-any-age/
Build Your Own Swim Workout (BYO)
https://vasatrainer.com/blog/build-your-own-swim-workout-byo/
For more information about Vasa:
Web: http://www.vasatrainer.com
Facebook: http://www.facebook.com/VasaInc
Instagram: https://www.instagram.com/vasatrainer/
Twitter: https://twitter.com/VasaTrainer
International Telephone: 1.802.872.7101
PODCASTS
How to Maximize Triathlon Swim Training
The Working Triathlete Podcast Interview with Vasa CEO and Owner Rob Sleamaker:
In this podcast, we discuss how triathletes should approach swim training to efficiently improve strength, technique, and fitness… Read More
How to Swim Faster with Dryland Training
Simon Ward, The High-Performance Human Triathlon Podcast Interview with Vasa CEO and Owner Rob Sleamaker:
Can you recall last year when the pools were shut during our 3 lockdowns? I think the pools were closed for approximately 30 weeks from mid-March 2020 to mid-April 2021. If you were like me, you looked for alternatives… Read More
Swim for Tri Podcast
Rob from VASA talks to Swim for Tri about his background, the swim bench origins and swim technique. Read More
Endurance Nation: Patrick McCrann interviews Rob Sleamaker
Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast.This week Coach P interviews Rob Sleamaker from [Vasatrainer.com](www.vasatrainer.com) to learn more about the Vasa Trainer for swim training. Read More
RoadStarz with Nic Tilling: Rob Sleamaker – SERIOUS Training
Rob Sleamaker is the author of Serious Training for Serious Athletes. This book, first published in 1989, single handedly transformed my understanding of how to structure a training plan to win bike races. Read More
Endurance Nation: Patrick McCrann interview with Keith Watson
Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week Coach P sits down with Keith Watson, the new Chief Operating Officer at VASA. Read More
Develop swim technique and power with the Vasa Trainer and Rob Sleamaker
In this Episode you’ll learn about:
How Vasa’s SwimErg allows you to train in precise power zones just like in cycling and how this allows you to improve your fitness at a rapid rate
Why it may be easier to improve your technique and learn exact movement patterns for swimming in the dry comfort of a Vasa Trainer Read More
Endurance Nation Live Interview With Rob Sleamaker Of Vasa
Join Mariah from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. This week we interview the CEO and Founder of the Vasa Swim Ergometer, Rob Sleamaker – to not only find out how he built such a wonderful fitness tool but also the many uses for the Vasa outside of swim fitness. Read More
TriSwimCoach.com interview: Ways to Maximize Your Swim Training – With Rob Sleamaker of Vasa
In this episode, Kevin interviews Rob Sleamaker of Vasa. He is an exercise physiologist, co-author of Serious Training for Endurance Athletes, and the author of Serious Training for Serious Athlete. He is also the CEO of Vasa, a company that provides premium quality functional sports and fitness exercise equipment. Read More
Executive Athletes: Episode #20 Rob Sleamaker- Founder Vasa Trainer
Rob Sleamaker walked into the American Swim Coaches Association (ASCA) World Clinic with an unconventional new product. It was the Vasa Trainer, a swim bench that unknowingly would change dryland swim training forever. Read More
Nicholas Chase: The REAL Triathlon Podcast
The Vasa Mission: “From our humble beginnings in 1988, we’ve had big ambitions for Vasa… We strive to be difference makers and we get excited when our products & services make a positive impact in other people’s lives. Read More
Q&A With XTERRA and ITU Cross Triathlon World Champion Lesley Paterson
She almost gave up on triathlon altogether before she discovered off-road tri. Now, with multiple XTERRA and ITU Cross Triathlon World Championships to her name, she coaches alongside her work as an actor, screenwriter and producer. Read More
Triathlon swimming with Conrad Goeringer and Rob Sleamaker
In this Episode you’ll learn about: The differences between swimming demands and swim training for triathletes compared to pool swimmers, maximising efficiency and improving your swim technique Read More
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