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Vasa Ergometer Manual

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 07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
COACH LYMAN WORKOUT #3
:$5083 HDV\
1RWHVWDUWFRQVHUYDWLYHO\IRUWKH0DLQ6HW'HFUHDVHWLPHVIRUHDFKDQGHJVWDUW
VOLJKWO\HDVLHUWKDQ\RXIHHO\RXFDQKROGWKHQ¿QLVKDWRUDURXQGWKUHVKROGLQWHQVLW\'RRUDW
0$,16(7 [´QRQDFWLYHUHFRYHU\
[´QRQDFWLYHUHFRYHU\
[GRDQHDV\EHWZHHQHDFKIRUUHFRYHU\
&22/'2:1 HDV\\RXUFKRLFH
COACH LYMAN WORKOUT #4
:$5083 PHDV\GRRUDW
0$,16(7 [PDW\RXUµVWHDG\VWDWH¶SDFHGRRUDW
0$,16(7 [PDW87VUQRQDFWLYHZKLOH\RXDGMXVWGRRUVHWWLQJ
GRRUDW
GRRUDW
GRRUDW
GRRUDW
1RWH±JRDOIRUWKLVVHWKROGDWOHDVW\RXUN77SDFHDQGHYHQXSWRDERXWZDERYHWHVW7KHVH
VKRXOGEHJRRGDQGKDUG\HWFRQWUROOHGHIIRUWV
0$,16(7 [PRQVHF*RDOVSULQWSDFH+LJKHVWZDWWVZLWKRXWVWURNHGHWHULRUDWLRQ
&22/'2:1 HDV\GRRUDQGWKHQVWUHWFK
COACH LYMAN WORKOUT #5
:$5083 GRRUDVIUHHÀ\EUHDVWÀ\EUHDVWIUHH
0$,16(7 P
1RWH6WDUWDWGRRUIRUWKH¿UVWDQGWKHQLQFUHDVHWRGRRURQWKH$VWKHZRUNRXW
HYROYHVLQFUHDVHLQWHQVLW\JUDGXDOO\DVZHOODVUHVLVWDQFHRQWKHDQG)RUWKHPDNHWKLVD
77W\SHHIIRUWGRRUDW6KRRWIRU\RXUEHVWZLWKRQHIRFXVDQGWKDWLV3(5)(&7IRUP'R127
VDFUL¿FHIRUPLQRUGHUWRJRIDVWHU
&22/'2:1 $IWHUWKHGRYHU\HDV\DQGWKHQVWUHWFK
COACH LYMAN WORKOUT #6
:$5083 P5HOD[HGSHUIHFWIRUPGRRUDW
0$,16(7 [PRQHQRXJKWLPHWRFKDQJHWKHGRRUVHWWLQJ
2''5(3673DQGFKRLFH65
(9(15(3687ZLWKKLJK65
GRRUGRRU
GRRUGRRU
GRRUGRRU
GRRUGRRU
GRRUGRRU
GRRUGRRU
0$,16(7 PDWVWHDG\87GDPSHUGRRU
)2&86ORQJHOERZRYHUKDQGSXOOVIURPDSHUIHFWFDWFK
*2$/SHUIHFWWHFKQLTXHZKHQIDWLJXHG
&22/'2:1 PHDV\GRRUDW
… 68 …


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