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Vasa Ergometer Manual

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 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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… 58 …


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