@Dawn Cass Here are a couple of thoughts, being a Vasa newbie myself. The distance will come fairly quickly. I've gone from only being able to manage 1,000m (10x 100m) to doing 2,400m (6x 400m, and could have done more but the pace was dropping off quite a bit) in a couple of months of using the Vasa 2-3x/wk. I *just* started using the strength straps this week, and just incorporated some single-arm catches into my JOS core/strength routine, as shown in this video:
The single-arm catches with the forearm cuff REALLY reinforce technique in addition to being a great strength workout. In the video they talk about engaging the core. Driving the opposite hip into the bench to engage the core is also mentioned in either another Vasa video, or in the instruction book that came with the Vasa (don't remember) and one suggestion was to put something on the bench to allow you to rotate the hips and engage the core and lats. I tried that today. It's a weird sensation at first, but being able to add a little bit of hip rotation really does allow me to engage the core and the lats and makes it feel like a much more powerful stroke.
Again, I'm a total newbie at this, so I may be doing it totally wrong. I'd love to hear other peoples' thoughts on this.
On the excellent VASA podcast one of the items mentioned was a decent pair of bluetooth headphones so you can check out while getting the work done.
Just as a PSA you can grab a pair of pretty decent Anker bluetooth headphones with a discount coupon for $21 bucks at amazon just make sure you clip the 20% coupon:
@Ian Kurth Thanks for the suggestions. I started the podcast however haven't gotten through the full so will look out for technique. The arm cuffs arrived this weekend and I like them a lot more than the paddles. So far only ~1,500m done with the cuffs so will see how things go.
Thanks @Ian Kurth Fascinating read. I feel like my Vasa time in the offseason has really helped my swimming.
One question - it seems that in the last couple of months the Vasa caused/aggravated a pinched nerve in my left shoulder blade. Pool swimming felt fine (in fact, helped loosen it up) and several rounds of ART/Graston eventually helped it go away, but as soon as I'd try to get back on the Vasa I'd feel it again. Any idea what technique flaws to be looking out for on the Vasa that might be contributing to this?
@John Katsoudas - Glad to hear the Vasa is working out for you. I continue to have suspicions that there is a coming Tsunami of interest in the Vasa for adult-onset swimmers in the tri space, particularly for those who are time-crunched, and for those with lukewarm interest in formal swim training. For those starting with a modicum of swim skill, the fitness gains that can be achieved are undeniable.
Not sure about your particular nerve issue... one thought is that you might be doing an overhead recovery while on the Vasa? This overhead recovery motion is unnecessary, and without the rotation that water allows, could precipitate an impingement like you describe. I pull, then use an underarm recovery. There are plenty of videos on the Vasa site that demonstrate this motion. Hope that help.
Thanks @Ian Kurth for all the information and guidance you've shared in the various threads regarding the Vasa. I feel like I didn't use it as much as I would have liked but still used it enough (~2x/wk in the offseason) to have realized some significant improvements. I'm looking forward to having a full offseason with it and making some real progress on my swimming. Incidentally, we're about to start construction of a new pool in our back yard, and I convinced the boss to let me tuck and Endless Pools Fastlane unit into one end of it. I'm optimistic that the Vasa/Fastlane combo could be what I need to finally make some real swim progress.
As far as the nerve issue goes, I'm not using an overhead recovery. I've watched many of the Vasa videos so I think I've got the recovery part down. My best guess is that after I make the 'early vertical forearm' move, instead of pulling straight back I'm pulling back and up (almost like a quasi-dumbbell row motion). I may need to video myself to see if there's anything obviously weird going on.
Comments
The single-arm catches with the forearm cuff REALLY reinforce technique in addition to being a great strength workout. In the video they talk about engaging the core. Driving the opposite hip into the bench to engage the core is also mentioned in either another Vasa video, or in the instruction book that came with the Vasa (don't remember) and one suggestion was to put something on the bench to allow you to rotate the hips and engage the core and lats. I tried that today. It's a weird sensation at first, but being able to add a little bit of hip rotation really does allow me to engage the core and the lats and makes it feel like a much more powerful stroke.
Again, I'm a total newbie at this, so I may be doing it totally wrong. I'd love to hear other peoples' thoughts on this.
Just as a PSA you can grab a pair of pretty decent Anker bluetooth headphones with a discount coupon for $21 bucks at amazon just make sure you clip the 20% coupon:
https://www.amazon.com/Anker-Headphones-Lightweight-Connection-Sweatproof/dp/B01N6DC2ZE
Thanks for the suggestions. I started the podcast however haven't gotten through the full so will look out for technique. The arm cuffs arrived this weekend and I like them a lot more than the paddles. So far only ~1,500m done with the cuffs so will see how things go.
One question - it seems that in the last couple of months the Vasa caused/aggravated a pinched nerve in my left shoulder blade. Pool swimming felt fine (in fact, helped loosen it up) and several rounds of ART/Graston eventually helped it go away, but as soon as I'd try to get back on the Vasa I'd feel it again. Any idea what technique flaws to be looking out for on the Vasa that might be contributing to this?
Not sure about your particular nerve issue... one thought is that you might be doing an overhead recovery while on the Vasa? This overhead recovery motion is unnecessary, and without the rotation that water allows, could precipitate an impingement like you describe. I pull, then use an underarm recovery. There are plenty of videos on the Vasa site that demonstrate this motion. Hope that help.
As far as the nerve issue goes, I'm not using an overhead recovery. I've watched many of the Vasa videos so I think I've got the recovery part down. My best guess is that after I make the 'early vertical forearm' move, instead of pulling straight back I'm pulling back and up (almost like a quasi-dumbbell row motion). I may need to video myself to see if there's anything obviously weird going on.