Vasa SwimErg User Manual Download

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Swim

Erg

Swim

Erg

Swim

Erg

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

VASA, INC.

1 ALLEN MARTIN DRIVE

ESSEX JUNCTION, VERMONT USA 05452

TEL: 802.872.7101

FAX: 802.872.7104

EMAIL: [email protected]

WEB: www.vasatrainer.com

USER’S MANUAL

Summary of Contents for SwimErg

Page 1: ...hnique 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...

Page 2: ...AGE ASSEMBLY 3 VT0796 1 BOX 1 WHEEL BRACKET ASSEMBLY VE 1 WBA 1 INNER BOX TETHER CORD VE TETHER M 1 INNER BOX EXERCISE HANDLES 8M WHD 1 pair INNER BOX POWER PADDLES PWR PPAD 1 pair INNER BOX INSTRUCTI...

Page 3: ...mbo wrench 1 screwdriver 1 HARDWARE BAG INCLUDES POWER METER INNER BOX FRONT END ASSEMBLY BOX 1 BOX 3 BOX 2 PART 1 Assembly SAVE ALL PACKAGING Box inner packaging for Box 3 1 2 ASSEMBLING YOUR VASA ER...

Page 4: ...u have six holes you will mount the seat carriage to the four holes closer to the rear of the bench The remaining two front holes will not be used 2 2 Position the seat carriage so that the metal brac...

Page 5: ...e C NOTE You may find that the seat carriage seems tight on the monorail rolling with some resistance This is normal since the rollers need to conform to the monorail You ll need to do about 25 100 re...

Page 6: ...ket and monorail Thread the hex jam nut on the end of bolt Tighten to secure with a 5 32 Allen wrench and 7 16 wrench Figure C 4 4 Tighten the socket set screw against monorail using the 3 16 hex key...

Page 7: ...IDE 1 Figure A 5 2 Open bottom end of box Figure B DO NOT OPEN TOP OF BOX Remove the cardboard insert set aside Leave the bag on the assembly 5 3 Slide the assembly bag out of the box Figure C Remove...

Page 8: ...ot Brace Erg Trainer Strap Bar Deluxe ROM Knob Kit etc STEP 6 ATTACH FRONT ERGOMETER ASSEMBLY TO MONORAIL ADD WHEEL BRACKET 6 1 Insert the monorail into front assembly sleeve Figure A Align the holes...

Page 9: ...h the clip to metal D ring on handle PART 1 Assembly STEP 7 ATTACHING PADDLES OR HANDLES TO DRIVE CORD 7 1 Choose which attachment you would like to use for your workout swim paddles exercise handles...

Page 10: ...ith care at all times 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 IMPORTAN...

Page 11: ...t a second or two until you hear a beep Push the ON button to power back on and begin your workout 10 1 Slide the hose clamp over the stopper pin and position the clamp over the end of the socket to c...

Page 12: ...e check if complete FRONT 1 ____ Button head screw and nut are assembled on front stanchion head and monorail 2 ____ Socket set screw on front stanchion head is tightened against the monorail REAR CHE...

Page 13: ...tion 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 wi...

Page 14: ...asa 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...

Page 15: ...ch KNEELING FACING FORWARD SITTING FACING BACKWARD USING ANKLE STRAPS FACING BACKWARD PART 2 Using the Vasa Ergometer CAUTION Do not suddenly release the paddles or handles while using the Ergometer T...

Page 16: ...rder 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 Ergo...

Page 17: ...ometer 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...

Page 18: ...travels on the monorail and are not intended as resistance cords FLYWHEEL The airflow resistance of the flywheel simulates the resistance of water the harder you pull the more resistance you feel DAMP...

Page 19: ...ardless of the damper door setting This allows users to choose a damper door setting according to personal preference It is important to remember that the damper door setting is subjective depending o...

Page 20: ...ll the connection cables you must power OFF by pushing the ON OFF button wait for delayed beep power ON This process will allow for the PM to communicate accurately with the Ergometer If you see irreg...

Page 21: ...OKE MODE Figure D and E When the power meter is first turned on it will automatically enter Basic Mode Both Basic Mode and Stroke Mode give you readings on ELAPSED TIME STROKE RATE strokes per minute...

Page 22: ...E the PM will continue to retain data see page 32 for full details BASIC MODE Basic Mode has three sub displays PACE Power and Calories These sub displays give you more specific information about your...

Page 23: ...of workout Second TOTAL METERS since start of workout Third PACE per 100 METERS for the last stroke Swim Bottom Right STROKE POWER watts for the last stroke Bottom Left STROKE RATE in strokes per minu...

Page 24: ...To get into STROKE MODE press and hold the blue Shift button then press and release the Stroke down arrow button Figure H Stroke Mode has three sub displays AVERAGE WATTS AVERAGE FORCE and MAXIMUM FOR...

Page 25: ...LAPSED TIME since start of workout Second STROKE RATE in strokes per minute Third STROKE POWER watts for the last stroke Bottom Right AVERAGE WATTS for right side Bottom Left AVERAGE WATTS for left si...

Page 26: ...se the up or down arrows to change the flashing number To move to the next number use the right arrow Once you have set the desired distance press SETUP to exit The PM will then wait until you begin y...

Page 27: ...set a REST INTERVAL between your exercise intervals The Power Meter will count down the distance or time and rest intervals When the workout is complete the Power Meter will display the total time an...

Page 28: ...INTERVAL TRAINING pre set time with rest interval To set the desired time press the SETUP button then press DISPLAY twice until time is displayed in the top field Figure A Use the arrows to change the...

Page 29: ...ING SPLIT TIMES DISTANCES Default split times are pre set at 50 meters and 30 seconds If want to change the defaults press SETUP then REVIEW The distance split interval is shown first Figure A Press D...

Page 30: ...OWER PART 2 Using the Vasa Ergometer AUDIBLE STROKE RATE TEMPO BEEPER The Power Meter contains an audible stroke rate tempo beeper which allows you to set a desired stroke rate strokes per minute and...

Page 31: ...ction cables i e batteries replaced removed from machine etc To RE ZERO calibrate the Power Meter please follow these simple steps 1 Plug in the cables to the Power Meter and make sure they are seated...

Page 32: ...lculate the average pace during that stroke Pace is displayed in the 100M field within Swim View NOTE Pace and distance accumulated are calculated to approximate the pace and distance For swimmers it...

Page 33: ...ce start ELAPSED TIME since start ELAPSED TIME since start SECOND STROKE RATE in strokes min STROKE RATE in strokes min STROKE RATE in strokes min THIRD AVE POWER watts for last stroke AVE POWER watts...

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