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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