Manual Vasa Ergometer (page 63 of 83) (English)

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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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5(0(0%(57KH9DVD(UJRPHWHUZLOOWDNHVRPHWLPHWRJHWDGMXVWHGWR,WLVDQH[FHOOHQWWRRODQGZLOO

LPSURYH\RXUSHUIRUPDQFHEXWLWLVLPSRUWDQWWRUHPHPEHUWKHLULVDQDGMXVWPHQWSHULRG8VHWKHWLSV

below to increase the rate of your success.

KEY TO SUCCESS FOR FIRST WORKOUTS

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Always remember that 3. techniqueLVNH\)RFXVRQDFKLHYLQJD+LJK(OERZ&DWFKRU(DUO\9HUWLFDO

)RUHDUP(9)DQGGRQRWDSSO\PXFKSUHVVXUHRQWKHSDGGOHVXQWLO\RXUIRUHDUPLVQHDUYHUWLFDO

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+,*+(/%2:&$7&+($5/<9(57,&$/)25($507,36,PDJLQH\RXDUHSDGGOLQJDVXUIERDUGZLWKWKH

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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.

+,3'5,9(2QFHWKHDERYHLVEXLOWLQWKHPXVFOHPHPRU\\RXFDQDGGWKHHOHPHQWRIKLSGULYH7KLV

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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IURQWVLGHFDQDOVRSURYLGHH[FHOOHQWIHHGEDFN

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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Motivation: 0L[XS\RXUZRUNRXWVDQGGRLQJDOWHUQDWLYHVWURNHVLQDGGLWLRQWRIUHHVW\OHOLNH

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