If I copy files on my hdd to the same hdd I should get up to 250MB/sec on my SSD. When I however network from the vmware and copy files from the host computer (same pc) it is really slow like 30MB / sec, why would it go so slowly?
Networking is slower than the Sata interface.
Ethernet is rated at 10 or 100 or 1000 Mbit/s at most. While even the slowest SATA is rated at 1.5 Gbits/s and can go up to 3.0 or 6.0 Gbits/s. So when your transferring data over the network you speed is going to be inherently slower than when compared with using an internal SATA connection, by design.