Skip navigation

Active Expert: Gale Bernhardt

1 Post tagged with the vasa_trainer tag

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.

742 Views 0 Comments Permalink Tags: workout, vasa_trainer, vasa