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VASA, INC.
1 ALLEN MARTIN DRIVE
ESSEX JUNCTION, VERMONT USA 05452
TEL: 802.872.7101
FAX: 802.872.7104
EMAIL: info@vasatrainer.com
WEB: www.vasatrainer.com
SwimErg
SwimErg
PART 1 - Assembly .................................................. 2
Parts List and Parts Descriptions ................................ 2
Assembly Instructions ............................................ 3-9
Power Meter Installation ......................................10-11
Post-Assembly Safety Checklist ................................ 12
Recording Order Information ................................... 13
PART 2 – Using the Vasa Ergometer ..................... 14
Safety Review .....................................................14-17
Resistance Settings ............................................18-19
Using the Vasa Monitor ........................................20-32
Power Meter Summary of Functions ......................... 33
PART 3 – Technique & Form .................................. 34
Swim Stroke Technique .......................................35-39
Surf Paddling Technique ......................................40-41
Kayak & Canoe Paddling Technique ......................42-43
Nordic Poling Technique ......................................44-45
Other Exercises ...................................................46-47
PART 4 – Swim Training Tips & Workouts ............ 48
High Elbow and Pulling Path .................................... 48
Drills for Improving Swim Technique .....................49-53
Stroke Rates of Olympic Swimmers .......................... 54
Training Videos ....................................................... 54
Workouts & Tips from Coach Richard Shoulberg ........ 55
Workouts: General .............................................56-58
Workouts: Triathlon/Open Water Swim ................59-62
Training Log ........................................................... 63
PART 5 - Maintenance & Troubleshooting ............ 64
Maintenance Instructions .....................................64-69
Troubleshooting ..................................................70-71
Guarantee & Warranty Information .......................72-73
PART 6 - Vasa Extras ............................................. 74
Accessories & Replacement Parts .........................74-75
USER'S MANUAL
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Summary of Contents for Vasa SwimErg
- Page 1 Assembly Instructions ..........3-9 Power Meter Installation ........10-11 Post-Assembly Safety Checklist ........ 12 Recording Order Information ........13 PART 2 – Using the Vasa Ergometer ..... 14 Safety Review .............14-17 Resistance Settings ..........18-19 Using the Vasa Monitor ........20-32 Power Meter Summary of Functions ......33 PART 3 –...
- Page 2 PART 1 - ASSEMBLY 1.1 - VASA ERGOMETER - PARTS DESCRIPTIONS ➋ ➌ ➊ ➍ ➐ PART NAME PART NUMBER ➏ 1. Front Assembly ......VE-1 SAVE 2. Monorail ........16AL-E 3. Bench ..........4P ➑ ➎ 4. Seat Carriage .......3-VT0796 PACKAGING 5. Tether Cord .........VE-TETHER ➒...
- Page 3 1.2 - ASSEMBLING YOUR VASA ERGOMETER SWIM ERG ASSEMBLY VIDEO Located on the Vasa Erg FAQ page at www.vasatrainer.com or on the Vasa YouTube Channel. Unpack and assemble your new Vasa Ergometer in the specific order outlined below (unpack and assemble the parts from Box 1 and Box 2 as instructed, then you will unpack and attach the front assembly from Box 3). This specific order is to avoid any damage to the front assembly.
- Page 4 Figure B SEAT CARRIAGE U-BOLT tighten with 7/16” wrench CAUTION: do not over tighten 1” hex cap screw (brass colored) lock washer BOTTOM SIDE OF BENCH flat washer Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 5 This is normal, since the rollers need to conform to the monorail. You’ll need to do about 25 - 100 repetitions on your Vasa Erg before the rollers wear and conform to the monorail and roll smoothly. As the rollers wear, they’ll leave some residue on the monorail which needs to be wiped off regularly. Any dust or residue accumulation on the monorail will inhibit optimal functioning of the rollers.
- Page 6 U-bolt and screw and hex jam nut. the rear stanchion D-ring 2. tighten socket set screw with 3/16” hex key wrench Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 7 CAUTION: DO NOT STAND THE FRONT ASSEMBLY UPRIGHT UNTIL DIRECTED. It will not stand securely by itself. Hold securely until it is attached to the monorail in STEP 6. Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 8 2 1/2” screw. ➍ tighten socket set screw with 3/16” hex key wrench Figure C 5. attach wheel bracket THUMB IS PUSHING COVER IN ➎ 1/2” screw (x2) Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 9 (Figure B). Figure A DRIVE CORD CLIP Figure B SWIM PADDLES EXERCISE HANDLES Attach the clip to bail Attach the clip to metal on paddle D-ring on handle Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 10 8.1. Locate the Power Meter in the small box packed inside BOX 3. 8.2. Insert the two “AA” batteries (included) into the battery compartment on the back side of the Power Meter. IMPORTANT: REMOVE THE BATTERIES if the Vasa Ergometer will be idol for 3 months or more. STEP 9: ATTACHING THE CABLES TO THE POWER METER 9.1. Locate the two cables extending from rear cover (Figure A).
- Page 11 Figure D - adjusting POSITION adjust ANGLE by rotating on ball and socket. adjust POSITION of PM by sliding Do NOT slide left and right, use stem to slide stem Left & Right Vasa Swim Ergometer User’s Manual May 2015 PART 1 - Assembly...
- Page 12 1-3. POST ASSEMBLY SAFETY CHECKLIST Please review the steps below to assure that your Vasa Ergometer is assembled correctly and ready for safe (check if complete) FRONT 1. ____ Button head screw and nut are assembled on front stanchion head and monorail.
- Page 13 1.4 - RECORD ORDER INFORMATION Now that you have completed the assembly, please take a minute to record some information found on your Vasa Invoice. This will allow us to service you better in the future. Please record: INVOICE NUMBER: ____________ DATE OF INVOICE: ____________ If you have any questions at this point with the assembly, please contact us.
- Page 14 2.1. SAFE OPERATION GETTING SAFELY ON AND OFF Getting safely on and off your Vasa Ergometer is an important part of your program. Please follow the guidelines below. CAUTION: Do not suddenly release the paddles or handles while using the Ergometer. They could strike the monitor or front assembly and cause damage or injury.
- Page 15 Ergometer. They could strike the monitor or front assembly and cause damage or injury. Always gently return the handles or paddles to the ready position on the front assembly. Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 16 SAFETY REMINDERS It’s very important to use common sense and adhere to these safety guidelines in order to avoid injury to yourself or damage to your Vasa Ergometer. The next few pages review several areas of safety. The following is a “pre-flight” safety check you should do before using your Vasa Ergometer: • DO NOT LET GO OF THE HANDLES, SWIM PADDLES OR PADDLE SHAFT while the drive cords are extended - they could hit and damage your monitor which is NOT covered under warranty.
- Page 17 Ergometer. SECURING YOUR VASA ERGOMETER IN A PUBLIC SETTING If your Vasa Ergometer is left in a public area, you may wish to secure or vandal-proof it to avoid unau- thorized use. We recommend the following: 1.
- Page 18 SETTING #1 (door closed) Lowest/Easiest Figure A Figure B KNOB: Lock/Unlock SETTING # Damper door Lock door = turn clockwise setting number Unlock door = turn counter-clockwise Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 19 Figure A Figure B ROM KNOB KIT LOCKING STRAPS $10 + shipping Available at most hardware stores. May only be installed on aluminum monorails. Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 20 /100M WATTS view. Setup Review Display *PACING NOTE: In the Kayak View, the Power Meter will calculate PACE/500M. Swim View is always displayed in PACE/100M. Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 21 S e t u p R e v i e w D i s p l a y shift button S h i f t down arrow Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 22 If you choose to PRE-SET YOUR TIME or DISTANCE, the PM will continue to retain data (see page 32 for full details). Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 23 AVG CAL / HR WATTS For more information on meters and pace, see the end of 30 65 STROKE POWER this section. STROKES / MINUTE Setup Review Display Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 24 Display push “display” to get into sub-mode Shift Shift Setup Setup Review Display Review Display Shift Shift press and hold “shift” then press “stroke” (down arrow) Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 25 Setup instant during each stroke. The force is displayed in units of Review Display Newtons: (1 LB = 4.45 Newtons; 1 Newton = 0.225 LBs). Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 26 When you are ready for the next set, press the setup button twice to begin timing your next interval. (Of course, you can always use your own watch or pace clock to time rest periods between intervals.) Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 27 Display drive cords, it will to set rest begin counting down after programming distance interval the distance and rest interval, press setup to exit Shift Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 28 Review Display Setup Review Display drive cords, it will begin counting down after programming time and rest the time interval, press setup to exit Shift Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 29 25M splits. Setup Setup Setup Setup Review Display Review Display Review Display Review Display Shift Shift Shift Shift Split #1 Split #2 Split #3 Split #4 Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 30 R e v i e w D i s p l a y Shift Setup Review Display S h i f t ➊ press and hold SHIFT, then press POWER Shift Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
- Page 31 REMOVING THE POWER METER It is NOT recommended that you remove the Power Meter from the Vasa Ergometer on a regular basis. If you need to remove the Power Meter, it is suggested that you remove the batteries. When you reconnect the Power Meter make sure to follow the RE-ZERO procedures stated above.
- Page 32 METERS AND PACE CALCULATIONS IN THE POWER METER The Vasa Ergometer Power Meter simulates the performance of the athlete by measuring the force (many times per second) during a stroke and powering a model through the water using that information.
- Page 33 Connect cables, turn POWER OFF and wait for delayed beep. Turn POWER ON (do not pull on cords). Power back OFF and wait for delayed beep. Complete and ready for use. Vasa Swim Ergometer User’s Manual May 2015 PART 2 - Using the Vasa Ergometer...
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