User Manual Vasa Hometrainer Ergometer [58/83 Pages]

Vasa hometrainer Ergometer

 07/01/11

Vasa Ergometer User’s Manual

HIGH ELBOW

CATCH

Left Side

DRIVE

Right Hip

down

AeroMat

Foam Half-RoundRolled up Mat (or towel)

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PART 4 - Swim Training & Workouts

GOAL: IMPROVED HIP ROTATION

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need to be activated to initiate the hip roll.

DRILL: HIP DRIVE

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complete hip roll, but it will activate the same muscles in the core

used to initiate the hip roll, which transfers energy and force into the

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muscles.

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below.

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Typically, the energy cost for the Freestyle will increase when hip roll is initiated. Times will improve

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