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Related Manuals for Vasa Swim Trainer
Summary of Contents for Vasa Swim Trainer
- Page 1 Stronger. Better. Faster. Trainer Swim instruction manual...
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Page 2: Table Of Contents
Congratulations and thank you very much for your purchase of a Vasa Trainer! You now own one of the finest sports training tools in the world. Your business means a great deal to us at Vasa. As the owner of Vasa, Inc., PART 1 - Assembly & Maintenance........2 I am proud to personally guarantee your complete satisfaction. -
Page 3: Part 1 - Assembly & Maintenance
RECORD ORDER INFORMATION Keep your Vasa Invoice with this manual. However, we also recommend that you enter the information below to have on hand for quick reference of parts and service in the future. Vasa Invoice #... -
Page 4: Parts & Hardware Reference List
1.2 - ASSEMBLY PARTS LIST PART # QUANTITY Instruction Manual IM-VT0915 FRONT STANCHION FAMILY Front Stanchion Head 6-VT1299 Telescope Tube 5MS-VT0599 Front Stanchion Tube 1F-VT1198 Front Stanchion Base Bar 2-VT0796 Pull-Up Bar 6G-VT1114 Hardware Bag (itemized below) VT HARD REAR STANCHION FAMILY Rear Stanchion One-Piece 7-VTRS1 Wheel Bracket Assembly... -
Page 5: Hardware & Tool Identification
HARDWARE & TOOL IDENTIFICATION Hardware and tools are pictured below to assist in identification. NOTE: The screws are drawn to scale. BUTTON HEAD SCREW - 2 1/2” (QTY 2) LOCK WASHER (QTY 8) part #14A-P: use on base bar, padded bench part #11P: use to connect monorail to front and rear stanchion heads BUTTON HEAD SCREW - 1 3/4”... -
Page 6: Trainer Overview
February 2025 Trainer Instruction Manual | PART 1 - ASSEMBLY... - Page 7 FRONT STANCHION FAMILY Front Stanchion Head 6-VT1299 Telescope Tube 5MS-VT0599 Front Stanchion Tube 1F-VT1198 Front Stanchion Base Bar 2-VT0796 NOTE: BENT LIP OF STANCHION SHOULD BE ON SAME SIDE AS FRONT STANCHION HEAD SHOWN ABOVE HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 1 3/4”...
- Page 8 STEP 1 A. Lay the Front Stanchion Tube/ Telescope Tube on the floor with the bent lip facing up. B. Install the Front Stanchion Head fully onto Telescope Tube, covering the side slots. C. Install 1 ¾” Button Head Screw (BHS) and nut through bottom hole.
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Page 9: Assembly
REAR STANCHION FAMILY Rear Stanchion One-Piece T-Base 7-VTRS1 Wheel Bracket Assembly 7-VTSR-1-WB REAR HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 2” Hex Jam Nut 18PS Safety Locking Pin w/ Lanyard 10SLP-R2 Flat Washer February 2025 Trainer Instruction Manual | PART 1 - ASSEMBLY... - Page 10 IMPORTANT TRAINER PRO ASSEMBLY UPDATE IMPORTANT TRAINER PRO ASSEMBLY UPDATE Monorail Reinforcement Angles for Vasa Trainer Pro There are two metal 90° angles called Monorail Reinforcement Angles (MRA) in your hardware bag. They provide additional Monorail Reinforcement Angles for Vasa Trainer Pro protection for the aluminum monorail when tightening the Set Screw on the Front and Rear Stanchions sleeves.
- Page 11 BENCH & MONORAIL FAMILY Monorail Seat Carriage MONO-TR Assembly 3-VT-SCA Padded Bench Deluxe Stretch Cord 9SC-DLX HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 1” 14-SCPSP Lock Washer 14A-P Flat Washer Deluxe Stretch Cord 9SC-DLX Button Head Svrew - 2 1/2” 18PS Hex Jam Nut Monorail Reinforcement Angle...
- Page 12 STEP 1 A. Lay Padded Bench upside down. B. Place Seat Carriage on bench with the U-bolt oriented toward the narrow end of the bench. C. Install Seat Carriage to the bench with 1” bolts, lock washers, flat washers (x4). Do NOT use front holes.
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Page 13: Final Assembly
FINAL ASSEMBLY Pull-up Bar 6G-VT1114 Webbing Straps 8M-WCB Pulley Cable System PCS-D-SUB HARDWARE & PARTS USED PART # QUANTITY Button Head Screw - 2 1/2” Hex Jam Nut 18PS Button Head Screw - 1 1/2” Pulley Cable System (PCS) PCS-D Freestyle Extension (optional install) LOOP CROSS Adjustable Webbing Straps... - Page 14 STEP 1 A. Carefully flip Monorail assembly over B. Install the head of the Front Stanchion assembly onto front of the Monorail with 2 ½” BHS and nut. C. Tighten set screw. D. Install Pull-Up Bar onto Front Stanchion Head with 1 ½” BHS and opposite nut (X2).
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Page 15: Folding & Transporting
1.3 - FOLDING & TRANSPORTING NOTE: If you are not folding your Trainer, you can replace the Safety Locking Pin on Front Stanchion with a 1-3/4” Button Head Screw & Nut. FOLDING FOR TRANSPORT STEP 1 A. Be sure the stretch cord is connected to the U-bolt to prevent the bench from rolling. - Page 16 STEP 4 A. Pull the Safety Locking Pin out of the Rear Stanchion. STEP 5 B. Lift the back of the bench up as you push bracket down so wheel sits below base bar and bottom holes align. C. Insert Safety Locking Pin through holes to lock wheel down.
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Page 17: Maintenance
1.4 - MAINTENANCE Regular maintenance of your Vasa Trainer is an important component of years of enjoyable, functional, and safe use of your machine. Maintenance requirements will vary considerably depending on how much use your Vasa Trainer gets. Please read the following guidelines carefully as these recommenda- tions are made to help you maintain your Vasa Trainer most effectively. -
Page 18: Maintenance Instructions
SECURING THE VASA TRAINER IN SCHOOLS AND PUBLIC FACILITIES Schools and teams may want to keep the Vasa Trainers set up in the training area, yet will not want to risk injury to students or vandalism. We suggest that you remove the bench assembly, paddles, han- dles, webbing straps, stretch cord, etc. -
Page 19: Seat Roller Installation And Rotation
SEAT ROLLER INSTALLATION & ROTATION 1. Remove the bench assembly from the monorail: • Loosen the socket set screw on the corner of the rear stanchion head. • Loosen and remove the 2 1/2” screw/nut connecting the monorail to the rear stanchion. •... -
Page 20: Vasa Accessories
1.5 - ACCESSORIES The following accessories are available to add versatility & function to your Vasa Trainer. LEG POWER PLATFORM: Perform more than a dozen exercises for sports-specific strength and total-body fitness. The leg power platform is made of injection molded plastic - ideal for all environments. -
Page 21: Troubleshooting
1.6 - TROUBLESHOOTING SYMPTOM: Seat carriage sticks or will not glide smoothly on monorail. #1 Possible Cause - new machine: A new machine may need a break-in period so that the Delrin Super glide rollers can wear into and conform to the monorail. As the rollers conform to the monorail, they will naturally emit some debris. - Page 22 #2 Possible Cause: You are not using a smooth cadence during continuous freestyle. In order for the pulley cable to function correctly, you must keep the same cadence with your left and right arms when doing continuous freestyle. The pulley cord needs to be kept tight, or it may jump off the pulley. Remedy: During continuous freestyle, concentrate on keeping your arms alternating equally.
- Page 23 SYMPTOM: I don’t seem to get enough resistance when doing continuous freestyle with the pulley cable system. It seems too easy. Possible Cause: 1. The slope/angle of the front stanchion is set too low. 2. No power cord attached. Remedy: When doing continuous freestyle with the pulley cable system, be sure to adjust the resistance so that you can do continuous strokes in place for at least 5 minutes.
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Page 24: Guarantee & Warranty
• Invoice number with date of purchase; • Description of problem STEP 2: Return the part to Vasa for replacement or repair with the RMA# on the outside of the packag- ing. NOTE: When you return your part, please make sure to properly package the defective or malfunc- tioning part(s). -
Page 25: Part 2 - Getting Started
The Vasa Trainer is a strength training machine and, at the same time, an aerobic exerciser. You’ll be able to do many different exercises which will strengthen and condition the muscles of the arms, back, abdomen, chest, shoulders and legs. - Page 26 Vasa Trainer. The primary uses of the Vasa Trainer and each depends on your particular need. You may need more than one of these uses at any given time during your training and competition cycle. These uses are as follows: •...
- Page 27 TIP: Watching your technique can be very powerful. Ask your coach or a friend who knows proper stroke technique to watch your form while you are using your Vasa Trainer and point out areas that need correction to make instant changes. Alternatively, set up a video or mirror to self critique - or share with a coach.
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Page 28: Guidelines For Vasa Trainer Workouts
3. Previous injuries need careful monitoring. The adage, “no pain, no gain” doesn’t work - especially for Vasa Trainer workouts. If you have pain in a certain part of your body, it is best if you don’t push through the pain. Instead, use other exercises and give this area time to heal. -
Page 29: Safety And The Vasa Trainer
If you are over 35, it’s a good idea to perform an exercise stress test with a qualified physician before you begin training. Training with the Vasa Trainer can be vigorous and demanding. We suggest that you be in good health to achieve the best results. -
Page 30: Pre-Workout Safety Check
Always keep hands clear of the moving seat carriage and the leg power platform when in use. • • Place a pad or gym mat under the Vasa Trainer to protect the user in the unlikely event of a fall from the padded bench. •... -
Page 31: Getting On And Off Your Vasa Trainer
GETTING ON AND OFF SAFELY Guidelines for safely getting on and off your Vasa Trainer: GETTING ON USING THE WEBBING STRAPS 1) Place hands at top of bench. 2) Lie on bench, keep one foot on floor. 3) Place hands in handles/paddles & bring foot off floor. -
Page 32: Exercise Tips
USING PROPER TECHNIQUE ON THE VASA TRAINER Technique is an important part of each exercise you do on the Vasa Trainer. Proper technique will help you to gain strength and endurance faster than using improper technique. Follow these tips for proper technique when performing all exercises: Learn the proper technique for each exercise before performing the exercise. -
Page 33: Designing Your Exercise Plan
Physical Therapy and Rehabilitation Exercises: A wide range without using your muscles to brake. of functional exercises can be performed on the Vasa Trainer. Consult a medical professional/athletic trainer to determine which exercises are appropriate. Select the appropriate resistance based on the health of athlete and progress accordingly. -
Page 34: Adjusting Resistance On Your Vasa Trainer
3 - 10 sets of each exercise per workout. You may need to gradually work up to doing 3 sets for each exercise per workout at first. Allow 2 - 3 weeks of using your Vasa Trainer before you make significant increases. - Page 35 We recommend attaching only one stretch cord the first few times using your Vasa Trainer until you become familiar with this type of resistance. Power cords may be used for all exercises and are very effective when using the PCS for freestyle swimming, surf paddling, and Nordic poling.
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Page 36: Resistance Options On Your Vasa Trainer
Add Additional level of resistance monorail Webbing Straps Cords Weight Vest lowest angle, stand or sit off none none machine the Vasa Trainer EASIEST angle none none deluxe stretch cord none low incline, PCS angle power cord light weights webbing... -
Page 37: Resistance Chart For Vasa Trainer
➥ ➥ February 2025 Trainer Instruction Manual | PART 2 - GETTING STARTED... -
Page 38: Adjusting The Length Of The Pcs
2.8 - ADJUSTING THE LENGTH OF THE PCS FOR FREESTYLE WHEN TO USE THE FREESTYLE EXTENSION If you are taller (6’0”), or have a long reach: If the PCS clips hit the pulleys when your arms are fully extended during alternating arm exercises such as Freestyle Swim Strokes, attach the freestyle extension. -
Page 39: Part 3 - Training Tips
Take some time to determine what all of your goals are for your Vasa Trainer workouts. These objectives, especially if written down, will guide you in completing each Vasa workout and will help you to gain the full benefits of using the machine. Set goals that are ambitious, but realistic for you. Most people who get injured, burned-out, or discouraged set their goals too high and try to do too much, too soon. - Page 40 (usually above 65% Maximum heart rate). If you choose to do aerobic training with the Vasa, we recommend that you do it 3 to 6 times per week. You may wish to supplement your training in other activities with Vasa workouts each week.
- Page 41 If you are doing aerobic workouts with your Vasa, you can use heart rate to check your progress. You might do a Vasa workout for 20 minutes at a heart rate of 130 - 150 bpm, all at a given resistance. After a few weeks, you might not be able to get your heart rate level up at that same resistance - thus you would need to increase resis- tance in order to keep the workout intensity at the desired level.
- Page 42 Do you think that you’re too weak or do you pat yourself on the back after every strength session on your Vasa Trainer? Do you find yourself dreading training, thinking about how painful, boring, or miserable it is or do you look forward to every workout with enthusiasm and as an opportunity to express yourself? Most people naturally avoid anything associated with negativity.
- Page 43 AVOID RUTS - KEEP YOUR TRAINING AND RACING FUN, EXCITING, AND FRESH Like a hot new song on the radio which gets tiresome after hearing it 100 times in a month, training the same way all the time will get boring, too. We all have the choice to keep training spicy and full of variety. Here are a few tips on how to keep it fresh: •...
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