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30-minute Vasa Trainer workout

Posted by Gale Bernhardt on Feb 9, 2012 5:01:01 AM

Here’s a good winter workout for you Vasa Trainer users.


Do a warm-up of around 5 minutes. Then do the following swims at Zone 1-2 intensity (intensity guide in the free download section). Between each swim is a 30-second recovery interval, unless otherwise specified: 


300, 200, 100


Rest 1 minute, then do:


4 x 50 at Zone 3intensity, keeping the rest interval at 30 seconds.


Swim easy Zone 1 to cool down for about 5 minutes.


The main goal of the workout is for pace to increase for each segment - i.e., 50's pace faster than the 100, 100 faster than 200, 200 faster than 300 pace.

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