Vasa Workout

Vasa Training

First of all, some of you may be wondering what the heck this apparatus is.  A Vasa machine is a specific piece of equipment that allows an athlete to isolate the arm action of your swim stroke without having to enter the water.  They are ideal for swimmers, triathletes, paddle boarders and surfers (see photo). 

Depending on the particular model you are using, some measure your cadence (arm speed), power in watts, time and level of resistance that can leave a 200lb football player feeling challenged.

Now that you know what it is, wait until you hear how it can benefit you!  As a coach, I prescribe workouts on the Vasa to my athletes for the following 3 key reasons:  

1.     To make them faster

By isolating the arm action, the athlete can focus on their cadence, or arm speed so that when they get back into the pool, a new muscle memory will have been created.

2.     To make them stronger 

Through the ability to isolate your arm action, i.e. “the pull”, the athlete can engage the muscle groups involved along their posterior chain – their back and specifically the “lats”.  Through this isolation, the muscles adapt through continuous and repetitive movement.   Due to the adjustability of resistance on the machine, various levels of intensity can be set to offer a higher degree of difficulty. 

3.     To make them more efficient

Through the ability to isolate the swim pull, the athlete and coach can work to enhance the stroke technique.  An enhanced pull action will lead to greater efficiency in the water for the athlete.

If you are looking for a resource to make you stronger, faster and more efficient in the water, the Vasa trainer is a great choice!  Happy training!

Purchase a swim analysis within the next week, and you will receive a free 15 minute vasa session!   Contact me, coach Shawna at  You are always welcome to contact me with any questions that you may have.  See you soon!