User Manual Vasa Hometrainer Ergometer [63/83 Pages]

Vasa hometrainer Ergometer

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Vasa Ergometer User’s Manual

07/01/11

PART 4 - Swim Training & Workouts

4.6 - VASA ERGOMETER WORKOUTS

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below to increase the rate of your success.

KEY TO SUCCESS FOR FIRST WORKOUTS

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the surfboard rails without touching the rails. If you imagine your elbow as an eyeball, then be sure that

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EVF position.

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is done by to driving your opposite hip into the padded bench when you apply pressure to paddles with

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to paddle you drive left hip bone into bench at same time, thus transferring core muscle energy into the

hand and arm.

Suggestions for athletes and coaches using the Vasa Ergometer:

Improving stroke technique:8VHDORQJPLUURURQWKHÀRRURURQWKHVLGHVR\RXFDQZDWFK

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Endurance: Do longer sustained sets of 15 minutes and longer swimming at a power output

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Anaerobic power & speed: Do shorter efforts, 5-15 seconds in duration, between 95-100% of

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