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a low-resolution version of the manual

1. As part of the Ergometer maintenance program we suggest regular maintenace of a few parts inside the front end assembly This will require removal of the front cover Locate the four screws in the upper and lower corners on the front cover of the front end assembly Figure A Use the 5 32 allen wrench to remove the four screws 1 Locate the Flywheel Figure B Vacuum both the right and left side of the fan to remove any dust that may have built up Perform this step more or less frequently based on your environment 2 HUMID OUTSIDE or POOL SIDE ENVIRONMENTS Locate the Drive Shaft Figure B Inspect the left and right sides to see if it is getting dry or discolored If so apply lithium grease to protect the finish Litium grease is included in the Maintenance Kit which is sold on separately on the Accessory amp Replacement Parts page at the back of this manual 3 Locate the Air Inlet amp Air Outlet Figure C Vacuum the perforated metal areas to remove any dust buildup 4 Replace the plastic cover Slide it into position then replace the four screws in each corner Tighten with 5 32 allen wrench Figure A 4 VACUUM DRIVE 4 L SHAFT AIR INLET A ERGOMETER LEFT SIDE LFRONT COVER Grease BOTH sides 9 L di FLYWHEEL LEFT SIDE VACUUM remove four screws with 5 32 allen wrench Vacuum Left amp Right AIR OUTLET side of flywheel
2. MONITOR MOUNTING DUAL LOCK VELCRO PERFORMANCE VE K FB L BRACKET VE K DLV MONITOR VM 1 amp BRACKET VE K MMB LOCATED WITHIN VE K FMB INTERNAL BOX mum KAYAK SHAFT 2 PIECES VE K SHAFT 4 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly STEP 2 ASSEMBLE BENCH TO SEAT CARRIAGE 2 1 Lay the padded bench on the floor so the side with the four holes with threaded metal nuts inside the bench is facing up 2 2 Position the seat carriage so that the metal bracket with the drilled holes is face down on the bench Figure A Line up the middle holes of the bracket with the holes in the padded bench NOTE The bench will be wider on one end than the other Position the seat carriage so that the U bolt on the seat carriage is at the narrower end of the bench 2 3 Put one lock washer onto each of four 1 hex cap screws brass colored Then put one flat washer onto each of the four 1 screws gt 2 4 Thread one screw with both washers through the middle hole on the corner brackets of the gt seat carriage Figure B and into the holes in the padded bench Tighten the screws with the 7 16 wrench until the lock washer and the bolt are snug CAUTION Do not over tighten the hex cap screws as this could pull out the metal T nuts inside the bench rolling too far forward Figure A a UNDER SIDE OF 2 z ui 2 SEAT CARRIAG
3. Monitor dust dirt buildup in air inlet amp outlet areas Vacuum as needed Monitor drive shaft amp lubricate with lithium grease as needed Repeat MONTHLY and 3 MONTH maintenance Inspect drive cord amp clips for wear Replace as needed Inspect rewind shock cord for wear Replace as needed 07 01 11 VASA ERGOMETER MAINTENANCE DETAILS CLEAN MONORAIL To remove dust and particles for a smoother ride of the seat carriage and to extend the life of the seat carriage rollers Clean with mild soap amp water and a clean rag do NOT use abrasive detergents Mineral spirits can be used for grease and stain spots then wash with clean water For deep staines use a mild ScotchBrite pad A Caution Do not use an abrasive detergent to clean the the monorail CLEANING THE ENTIRE MACHINE Thoroughly clean entire machine with a rag or hand towel and multi purpose cleaner Clean the monorail as detailed above do NOT use abrasive cleaner PADDLES amp HANDLE WEAR Inspect paddles swim or kayak or canoe and exercise handles for wear on connection joints If signs of wear replace immediately TETHER CORD WEAR Inspect tether cords for wear on cord or plastic clips Treat tether cords with Armorall type protectant when tubes look dry or discolored Rinse with fresh water if they have been in contact with chlorinated water SEAT ROLLER CLEANING Check the rollers for a buildup of dirt If you s
4. Remedy 1 Be certain the cables are connected properly Right Red port Left Black port and fully inserted into the port for a solid connection Next RESET the monitor by powering off push the ON OFF button Turn back on using the ON OFF button The monitor has now been RESET to communicate to the internal Load Cells or 2 Verify that you are in the correct viewing mode SWIM vs KAYAK The Kayak Mode will display a K in the upper left corner and displays distances x5 greater than the swim mode Refer to page 26 for full details NOTE Removing the batteries will reset to SWIM mode If neither remedy resolve your erratic readings please contact Vasa for assistance 78 Vasa Ergometer User s Manual 07 01 11 PART 5 Maintenance amp Troubleshooting ERGOMETER OPERATION YMPTOM I don t mt t en h resistance It mst Remedy 1 Adjust the damper door setting to a higher setting Settings vary 1 to 7 1 is low resis tance and 7 is a high resistance 2 Dust vacuum the inlet and outlet areas See the maintenance section on pg 74 YMPTOM Th l r handli re hitting the idler pulley bracket when arms extend Remedy 1 Add or increase the resistance level of tether cord Tether cords restrict the travel of the bench creating a drag 2 Anchor the seat carriage amp bench assembly to prevent movement To keep the bench stationary install the ROM knob kit optional accessory pg 24 YMPTOM Th Remedy D
5. VASA ERGOMETER MONITOR VM MAINTENANCE E BATTERY REPLACEMENT The batteries in the Vasa Ergometer Monitor VM typically last about 600 working hours If eem LO CELL appears in the top field of the VM monitor the batteries need to be replaced To change the batteries open the battery compartment on the back of the VM monitor Figure EX A The monitor takes two AA batteries e NOTE Static discharge may cause the monitor to inadvertently turn on This will reduce the life of the batteries as the monitor will remain on for 5 minutes until the Battery Save feature is activated BATTERY SAVE FEATURE There is a 5 minute time out feature on your VM monitor If there is no activity the monitor will power down after 5 minutes activity includes inputs from pulling on the drive cord pushing buttons or serial communications with a computer Any workout information will be cleared from the memory as soon as the monitor shuts off IMPORTANT The monitor is a sealed unit DO NOT take apart Any attempt to disassemble will void warranty 07 01 11 Vasa Ergometer User s Manual 77 PART 5 Maintenance amp Troubleshooting TROUBLESHOOTING This section contains information for solving potential problems that may arise Symptoms are listed with suggested remedies If you still can not correct the problem after you consult the following pages please contact our Technical Service Department at info vasatrainer com or
6. user s manudi amp exercise handbook the summing treacimill VASA INC ALLEM MARTIN DRIVE ESSEX JUNCTION VERMONT 05452 Tel 002 872 7101 Fas BO2 BT 2 704 Web uruunvasatrainer com Emall infotvasatrainer com a ene vasa 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 Ir GieMETER USER S MANUAL PART 1 Assembly 1 nere eren nnns 2 Parts List and Parts Descriptions 2 3 Assembly InstFUCHOHS usen xcu sae dax 4 10 Monitor Installation 11 16 Post Assembly Safety Checklist 17 Recording Order Information 18 PART 2 Using the Vasa Ergometer 19 Safety 19 22 R sistance Settings SA 23 25 Using the Vasa coe citet proie 26 37 Monitor Summary Of 38 PART Technique amp Form 39 Swim Stroke Technique toa asa eiii 40 44 Surf Paddling Technique 45 46 Kayak amp Canoe Paddling Technique
7. as you increase the setting on the damper door you would attach a thicker cord NOTE allowing the bench to roll freely on the monorail can provide a useful treadmill affect where by the user will notice a drop in average power because the bench will roll backwards ANCHOR BENCH TO PREVENT MOVEMENT If you prefer to keep the bench from rolling on the monorail you can use a range of motion knob Figure A or by using a locking strap to anchor to rear stanchion Figure B NOTE The ROM KNOB KIT is an additional accessory part ROM KNOB KIT Locking straps are available at most hardware stores Figure A Figure B ROM KNOB KIT T LOCKING STRAPS 10 shipping Available at most hardware stores May only be installed on aluminum monorails 24 Vasa Ergometer User s Manual 07 01 11 Typical tie down strap found at mosPART 2 Using the Vasa Ergometer hardware stores or bv contactina 2 3 VASA ERGOMETER MONITOR OPERATION The monitor gives you the opportunity to get instant feedback on your performance You can measure time distance pace stroke rate stroke power watts and applied force for each arm Figure A Having this information allows you to monitor your progress create repeatable performance testing amp training set up workouts based on time amp distance perform intervals or distance training simulate races analyze force for right and left arms C VASA
8. e The paddle should exit the water when the hand reaches the hip MID STORKE TIPS e If resistance seems too light open the damper door to a higher setting Use a smooth and continuous stroke e Vary tempo for different training effects You can pre set the stroke l rate with the audible tempo beeper on the monitor as described in p Part 2 of the Instruction Manual FINISH 4 07 01 11 Vasa Ergometer User s Manual 47 PART 3 Technique amp Form CANOE PADDLING SET UP e Install the foot brace and adjust it to the correct distance for the legs It will be easiest to change your seat position on the bench by setting the foot brace and then sliding your seat on the bench e Connect the canoe paddle end loop to the drive cord on the side you wish to paddle first e Grasp the top grip with the top hand and the lower shaft with the other hand e Straddle the bench then sit on bench facing forward e Sit on the bench and position your feet so they are comfortable on the foot brace The legs will have a slight bend at the knee The shoulders will be slightly ahead of the hips CATCH e Start by rotating the trunk and shoulders to bring the bottom arm for ward and the top arm either over the bottom hand or in the center of the body Both arms should remain nearly straight throughout the stroke e The paddle should catch at the same level as the foot as shown in photo to the right MID STROKE e The paddling mo
9. 1 802 872 7101 Monday Friday 9am 5pm EST Please have a copy of Getting to know your Vasa Ergometer page 73 in front of you and the Erg nearby with the front cover removed if relevant to your problem MONITOR Remedy If the monitor senses inactivity for more than 10 seconds while in the default BASIC MODE it will display your workout summary When the cords are pulled after the summary a new workout will begin counting up from zero To avoid this use the preset workout function pg 32 If you set up a pre determined time or distance workout you can stop for any length of time less than 5 minutes with out losing your workout data Keep in mind that the monitor will continue counting time but the data will not be RESET with only a few seconds or few minutes of idol movement It will automatically power down after 5 minutes of inactivity rin workout making it difficult to r i Remedy Move the hose clamp over the prongs of the mounting socket then tighten the hose clamp with a flat head screwdriver pg 14 The monitor turns on randoml itself Remedy The monitor must be connected to the connection cables to function properly If the moni tor is not in use and has been removed from the front end no cables connected it is recommended to remove one or both of the AA batteries This will prevent the batteries from losing power YMPTOM The monitor is di i i i e ive high or low for
10. Or QUOD Swim paddles exercise handles not shown If KAYAK Ergometer also includes these parts see inset 10 Monitor mount bracket VE K MMB 11 Foot Bracket 2 VE K FB 12 FB Mounting bracket VE K FP C Exercise handles kayak shaft not shown Please READ entire assembly section before beginning assembly The parts for your Vasa Ergometer are packed in three boxes four if you upgraded to an XL bench Please unpack and assemble your new Vasa Ergometer in the SPECIFIC ORDER outlined on the following pages We recommend unpacking and assembling the parts from Box 1 and Box 2 and 4 if applicable and then unpacking and attaching the front assembly from Box 3 This specific order is to avoid any damage to the front assembly IMPORTANT Please save Box 3 and its inner packaging Box 3 and its packaging is specifically designed to protect the front assembly In the unlikely event that you would need to ship the Vasa Ergometer we recommend using Box 3 and its packaging to ship the front assembly 2 Vasa Ergometer User s Manual PART 1 Assembly VASA ERGOMETER PARTS LIST BOX 1 CONTENTS measuring 36 x16 x9 PART NAME PART UANTITY LOCATION REAR STANCHION ASSEMBLY VE 2 1 BOX 1 STANDARD BENCH or XL Bench 4P XL UPGR 1 BOX 1 BOX 4 SEAT CARRIAGE ASSEMBLY 3 VT0796 1 BOX 1 TETHER CORDS M H VE TETHER 2 SMALL BOX INSIDE BOX 1 INSTRUCTION MANUAL IM 1 SMALL BOX INS
11. To begin again or to reset the distance press SETUP twice After 5 minutes of inactivity the monitor will turn off automatically Figure A Figure B Figure C 1 30 3 Go 1 30 oa SPM WATTS Sope TEMPO STROKE 360101 0n n D ALI LI LI LI C VASA ergometer C VASA ergometer SETUP BUTTON o push setup A A A to set desired distance use arrows to set desired after setting the 100M distance after completing 100M distance the distance then push setup the monitor will stay ready until monitor will freeze so you can view to exit you start your workout and record the data Vasa World Ranking Official Form Racer s Name Phone Mailing Address City State Country Email address Location of Race Primary Sport Ld Swimming 2 Triathlon Surfing General Fitness J Other please list Date of Birth Gender Race Distance Select only one L1 100m C 400m Cd 1000m L 1500m T shirt Size adult sizes only C SMALL 4 MEDIUM J LARGE X LARGE Race Time Witnessed by Date of Race Race Time minute s seconds tenth NOTE In order to keep the integrity of our world rankings we require World Record setting times to be witnessed or documented to be official You may also document your time by C sending a picture of your monitor with your world ranking time to worldranking v
12. Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer 2 2 SETTING THE RESISTANCE ON THE VASA ERGOMETER The flywheel and the damper door work in concert to affect the resistance you will feel using the Vasa Ergometer Tether cords are used to restrict the distance the bench 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 DAMPER DOOR You can adjust the airflow resistance by changing the opening of the damper door on the front of your Vasa Ergometer The lowest setting 1 door fully closed provides the least resistance and setting 7 door fully open provides the most resistance Setting 1 is similar to going WITH A the current and Setting 7 is similar to going AGAINST a strong current E SETTING 7 door open Highest Hardest To adjust the damper door pull push the bottom of damper door to the S desired setting 1 7 indicated in the window on the top of the door ell p Figure A The ratchet hinge will keep the damper door in place SETTING 1 door closed Lowest Easiest OPTIONAL The blue fastpin locks the damper door at the chosen setting Figure B This is optional as the damper door will not move when the fastpin is not inserted Figure B Damper door setting identification OPTIONAL you may wish t
13. as shown in left insert Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form FREESTYLE ENTRY the catch e Start the pull with your left hand thumb first reaching forward and laterally out to catch the water e To help with the catch drop your left shoulder slightly when reaching Drive the opposite hip into the bench at the same time you catch and pull Use the core abdominal muscles to initiate the hip drive ENTRY catch MID STROKE Out sweep Press the hand laterally to the body with only slight elbow flexion and begin to rotate the hand at the wrist medially e In sweep Press the hand towards the hips through further flexion of the elbow and wrist e Keep your elbows in a high position If there were an eye on your elbow it would be looking to the side in a direction perpendicular to the monorail FINISH e With the hand at the hip and palm facing towards the feet press back by extending the arm to approximately 90 of full extension e Keep your arm in line with your body to reduce drag e Finish strongly with a final push of the hand RECOVERY e Elbow leads with hand relaxed directly under the elbow trailing fingers then reach forwards to the entry position NOTE Since your body can not rotate as much as in the water we recommend that you keep the recovery hand amp forearm below the level of the monorail to avoid impingement of the shoulder area R
14. at www vasatrainer com 07 01 11 C order form vasa ergometer parts amp accessories Step 1 Select your Vasa Ergometer Model check one VasaSwim Ergometer purchased before December 2007___ purchased January 2008 or later Serial Number Vasa SpaceSaver Ergometer 2008 model wall mounted purchased 1 08 current located on top of fanwheel housing see page for Vasa Kayak Ergometer purchased before December 2007 purchased January 2008 or later details on where to find your serial number Shipping Address Step 3 Billing Address if different Name Name Address Address Gty City State i State Telephone Telephone Email Email List the items you wish to order DESCRIPTION OF ITEM SIZE QUANTITY UNIT COST TOTAL COST Step 5 Shipping see ee ee lt Weight Ground 2 Day Next Day 0 1 20 35 2 4 Ibs 0 30 45 5 10 Ibs 7 40 60 o 50 0 Step 6 Method of Payment 16 20 Ibs 22 60 90 2130 Ibs 27 80 15 O Certified Check or Money Order C Check note order will be held 2 weeks for check to clear 31 40 Ibs 35 100 135 41 50 Ibs 42 120 160 Q Purchase Order note please include official written purchase order School government and YMCA YMCA purchase orders accepted 51 60 Ibs 48 140 190 transittime 1 7days 2days 1 day C Visa MasterCard C Discover m c Item weights are in parentheses after item part
15. back OFF and wait for delayed beep Complete and ready for use 38 Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer PART 3 TECHNIQUE amp FORM The following section contains several exercises you can do with your Vasa Ergometer There are many more exercises possible especially exercises that target specific muscle groups back chest legs shoulders Many of the exercises you can do on the Vasa Trainer are also adaptable for the Ergometer To get ideas and see a complete list of these exercises or additional workouts go to our website WWW Vasatrainer com EXERCISE TIPS HANDLES VS PADDLES Most exercises will be more comfortable performed with the handles rather than the swim paddles You may prefer to use the paddles for exercises that simulate swim or surf padding strokes Swim Coaches feel that using the paddles force the athlete to engage the many muscles of the hand that you use while swimming or paddling in the water resulting in stronger hands and better technique WARM UP AND STRETCHING Always warm up with 5 10 minutes of light intensity aerobic activity before training with the Vasa Ergometer Freestyle Endurance is an excellent exercise for warming up Stretching after warm up and cool down after completing your workout is recommended SAFETY Always practice strict safety when using the Vasa Ergometer See PART 2 Safety and the Vasa Ergometer for guidelines on how to use the Vasa Ergometer
16. each Part VE tether 5 Ib each SME Power Paddles The Power Paddles are special hand paddles designed to position the hand wrist and forearm fused together as an all in one blade This allows the athlete to set a high elbow catch while engaging the larger more powerful lats and pectoral muscles to deliver more power watts for more efficient swimming Power Paddles 35 pair Part PWR PPAD 1 Ib Includes paddles wrist tube and bracket ready to attach to drive cord Deluxe Plastic Paddles Ergonomically designed to fit the contour of the hand for swimming or surf paddling Lightweight and durable Deluxe Paddles 30 pair Part DLX PAD 11 Includes paddles finger tube wrist tube and bracket ready to attach to drive cord Exercise Handles Essential for total body strength training These rugged handles are made of a tough polycarbonate nylon webbing and metal D ring Exercise Handles 25 pair Part 8M WHD 11 Seat Roller amp Hardware ROLLER Delrin roller with bearings for your seat carriage ROLLER HARDWARE Inspect your roller hardware before you order rollers to see if you need to replace the hardware ROLLER 8 each Part 125PS 25 Ib HARDWARE SET 3 each Part 126ABCD 2510 Note There are 4 rollers amp 4 hardware sets per machine Sold individually gu Prices subject to change Without notice wW questions call us at 1 800 488 VASA or visit us online
17. hands rotate laterally and press laterally with slight flexion of the arm at the elbow 3 IN SWEEP The arms continue to flex at the elbow as the press on the paddle is now turned medially towards the chest OUT SWEEP r IN SWEEP 07 01 11 Vasa Ergometer User s Manual 43 PART 3 Technique amp Form BREASTSTROKE KICK SETUP AND GETTING SAFELY ON AND OFF e Attach ankle straps to both legs adjusting the ankle strap so the D ring is in back e Grasp both drive cords on the front ergometer assembly e Straddle the bench facing forward e Attach the drive cord to each ankle strap left cord to left ankle right cord to right ankle e Holding the front or side of the bench with your chest at the front edge of the bench Hold onto front or sides of bench with hands and bend your knees see START hold front or sides of bench START e Bring your feet up so your knees are bent 90 degrees e The heels should be drawn up toward the hips and the toes are turned outward to initiate the propulsive phase KICK e Straighten legs by pushing heels toward rear and simulating breast stroke kicking motion e The heels should continue to be the leaders and with the heels in a position outside of the knees propulsion begins The heels take an elliptical path as the legs are extended pressure maintained on the bottom of the feet FINISH e Return to start position by flexing knees to 90 degrees e At full extension the he
18. national champion and World Championship medalist Fran Crippen shares his key technique secrets for fast freestyle and explains how to master the skills you need when swimming in open water Part FC DVD 39 SWIMerVAL 1 0 Freestyle Mania Features two Vasa Ergometer workouts that train different energy systems All competitive swimmers need to develop their anaerobic energy system strength and tempo and their ATP CP system explosive power speed and that s what Swimervals workouts 1 and 2 do respectively Training with a coach s instruction and seeing others train along with you tends to be much more motivating than simply training on your own Part SWIMERVAL 35 Vasa Ergometer User s Manual 59 PART 4 Swim Training amp Workouts 4 5 COACH RICHARD SHOULBERG S VASA ERGOMETER WORKOUT Coach Richard Shoulberg is the head coach at Germantown Academy a former U S National Women s Coach and Olympic Coach Whenever you improve strength in an athlete the point of the VASA it transfers to stroke technique Vasa equipment can provide a strength increase that the water cannot This transfers to stroke power and endur ance We use the Vasa Ergometer 3 days a week for 16 minutes This depends on the individuals their events and prime events for us to determine their workouts VASA ERGOMETER WORKOUT Each of my swimmers records his or her information from every workout on the Vasa Ergometer Use Vasa Train
19. near the following environments outdoors near ocean air outdoors exposed to pre cipitation humidity and direct sunlight next to swimming pools with high humidity and or chemical rich environments This guarantee does not apply to damage caused to any part by accident misuse abuse alteration improper handling and or improper assembly In no event will Vasa Inc be liable for inciden tal or consequential damages resulting from a defective unit or improper assembly or use LIMITED WARRANTY Vasa Inc will warranty for 12 months from the date of purchase flywheel monitor hand paddles handles tether cords and seat carriage rollers Vasa Inc will warranty for 6 months from the date of purchase the rewind shockcord These parts are considered moving parts which are designed to wear well for more than indicated time but are subject to breakage under abnormal use This warranty does not apply in the case of damage to any part due to accident misuse abuse alteration improper handling and or improper assembly In no event will Vasa Inc be liable for incidental or consequential damages resulting from a defective unit or improper assembly or use HOW TO OBTAIN GUARANTEE OR WARRANTY SERVICE STEP 1 Identify the serial number that is located on the top service of the fanwheel housing It is vis ible by looking through the air inlet perforated metal screen STEP 2 Call Vasa Customer Service at the numbers below to inform us of the proble
20. on it will automatically enter Basic Mode Both Basic Mode and Stroke Mode give you readings on ELAPSED TIME STROKE RATE strokes per minute and STROKE POWER watts The remaining fields are sub displays that change by pressing the Display button For more information on Basic Mode Stroke Mode and their sub displays see the next two pages To get into STROKE MODE press and hold the blue Shift button then press and release the Down Arrow button below STROKE see Figure E To return to BASIC MODE press and hold the blue Shift button then press and release the Down Arrow button Figure D BASIC MODE STROKES MINUTE e Cv MASA ergometer OHA TEMPO sTROKE SHOHE V J ELAPSED TIME Figure E STROKE MODE shift button 26 D CD VASA ergometer stroke 2000 gga Lj wars N J down arrow Vasa Ergometer User s Manual PART 2 Using the Vasa Ergometer 07 01 11 BASIC MODE Basic Mode has three sub displays PACE POWER and CALORIES These sub displays give you more specific information about your pace your average power and the calories burned You can choose these sub modes by pressing the Display button Figure D on the monitor keypad Each time the Display button is pressed the display changes
21. press the Display button The top field is the ELAPSED TIME since the start of exercise the second field is the STROKE RATE in strokes per minute and the third field is the STROKE POWER in watts for the last stroke Figure H ELAPSED TIME STROKES MINUTE STROKE POWER C VASA ergometer on off button Setup Review 8 EW 00 Display Display push display to get into sub mode STRO A m Shift Shift B B er press and hold shift then press stroke down arrow 07 01 11 Vasa Ergometer User s Manual 29 PART 2 Using the Vasa Ergometer STROKE MODE SUB DISPLAYS average force max force stroke length Note In all of the stroke mode sub displays the top three fields always display the same information Only the bottom left and right fields will change as you press the Display button STROKE MODE gt AVERAGE FORCE Figure I In the average force display the fields are as follows A ELAPSEDTNE Top ELAPSED TIME since start of workout Second STROKE RATE in strokes per minute Third STROKE POWER watts for the last stroke Bottom Right AVERAGE FORCE for right side Bottom Left AVERAGE FORCE for left side e STROKES MIN Z e AVG FORCE RIGHT Cv VASA ergometer AVG FORCE LEFT AVERAGE FOR
22. race pace start surges and steady state WARM UP 10 15 minutes of freestyle WORKOUT 100 meters above race pace 1 minute rest 500 meters at race pace 90 seconds rest 100 meters below race pace 1 minute rest 100 meters above race pace 1 minute rest 5x100 meters at race pace 10 seconds rest 100 meters below race pace If feeling good BONUS SET Swim another 10 x 50 meters above race pace 10 sec rest COOL DOWN Easy swim of choice stroke for 10 15 minutes followed by stretching MINI INDOOR TRIATHLON Using your Vasa Ergometer indoor bike trainer and treadmill you can keep your workouts fun motivational and effective This also serves as a great way to practice transition T1 amp T2 You ll become accustom to the feeling of going from swim to bike and bike to run as well as improving on transition times Here s a mini triathlon workout to get you started Keep a log to monitor your progress Have fun WARM UP SWIM 10 minutes at an easy steady pace 65 7096 of max Transition immediately to bike BIKE 10 minutes at an easy steady pace 70 of max 90 100rpms Transition immediately to run RUN 10 minutes at an easy steady pace 70 of max WORKOUT SWIM 10 minutes 85 of max for 1 min on 1 min rest transition quickly to bike BIKE 10 minutes 85 90 of max for 1 min on 1 min rest transition quickly to run RUN 10 minutes 85 90 of max for 1 min on 1 min rest COOL DOW
23. safe use 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 CHECK IF COMPLETE 3 Button head screw and nut are assembled on rear stanchion head and monorail 4 Socket set screw on rear stanchion head is tightened against the monorail BENCH SEAT CARRIAGE CHECK IF COMPLETE 5 U bolt on the seat carriage is towards the front assembly 6 Narrower end of the bench is towards the front assembly 7 Tether cord is attached between rear stanchion and U bolt on underside of seat carriage MONITOR CHECK IF COMPLETE 8 _____ Mounting location of the monitor provides optimal viewing for your workout needs 9 _____ Connection cables are attached correctly to R and L labeled ports on the monitor 10 Hose Clamp is tightened around socket prongs if applicable 11 Monitor is adjusted for best viewing ANGLE and POSITION L KAYAK KIT OPTIONAL ACCESSORY 13 ___ Foot Brace is locked securely in place and in the desired position on the monorail for comfort button head screw and nut are assembled on stanchion head and monorail socket set screw aa foot brace is positioned for is tight comfort amp locked place optional accessory O narrow end of bench is towards front button head screw and nul are assemblec on stanchion he
24. safely as well as tips for working with children For tips on how to safely get on and off the Vasa Ergometer for different positions see the instructions on the next page PROPER BREATHING e Always breathe rhythmically during exercise Holding your breath can be dangerous because it stops the blood flow to your brain and could make you light headed or faint e Breathe in and out through both your nose and your mouth in order to get enough oxygen during each breath e Exhale when the exercise is the hardest and inhale when the exercise is the easiest e Swimmers can practice in water breathing rhythm to simulate that aspect of the stroke PROPER FORM AND TECHNIQUE Follow the directions in this manual for performing each exercise in a correct safe manner For exercises you do while lying on your back press your lower back into the padded bench and tuck your chin to your chest This will prevent lower back strain and will also give your abdominal muscles a better workout For any exercises that are labeled ADVANCED start slowly until you feel comfortable with the motion and follow the tips for safety and stability CHART YOUR PROGRESS Tracking your improvements on the Vasa Ergometer as in all training will be a key in reaching your goals One of the most effective methods for monitoring progress is to keep an accurate training log A good log can serve to help you monitor the effects of each workout and the stresses associated with tra
25. set screw with 3 16 4 hex key wrench set screw INSTALLATION TIP If the 2 1 2 bolt is difficult to install press the rear cover in so it provides Bm more clearance for the 2 1 2 screw oy see photo right In some cases it 7 might be to remove the front Cover first to allow more room to push in the rear cover THUMB IS PUSHING COVER IN insert and tighten 2 1 2 button head screw and hex jam nut o tighten socket set screw with 3 16 hex key wrench Vasa Ergometer User s Manual 07 01 11 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 kayak shaft or canoe paddle 7 2 Take the drive cord clip Figure A on each end of the drive cords and snap desired attachment into the connection loop ring Figure B NOTE The Kayak Shaft is shipped in two sections You must pre assemble the kayak shaft before attaching it to the drive cords Assembly of Kayak Shaft shown below Figure C M Hi _ VASA argamstor gt EE EE iuo cm DRIVE CORD CLIP SWIM PADDLES EXERCISE HANDLES KAYAK or CANOE PADDLE SHAFT Attach the clip to bail Attach the clip to metal Attach the clip to cord loop on paddle shaft on paddle D ring on handle SNAP PIN Figure C Join the two snap pin sections of the Paddle Shaft tog
26. setting we recommend a setting of 2 or 3 4 In order to keep the integrity of our world rankings we request one of the following to document ALL world records A Photo of the monitor with world record time B Witness to your world record time f you don t have a photo of your original world record time you can swim another set and submit a photo with a similar time If you are under 18 the witness must be a parent or coach 07 01 11 Vasa Ergometer User s Manual 69 PART 4 Swim Training amp Workouts SETTING THE MONITOR TO COUNT DOWN YOUR RACE DISTANCE 100 400 1000 or 1500 METERS 1 To set the VM Monitor for the Vasa Challenge turn the monitor on then push the SETUP button The left most number will be flashing Figure A 2 Move to the next number by selecting the right arrow Set your desired distance 100 400 1000 or 1500 meters Press theup and down arrows to change the flashing number 3 Once you have set your desired distance press SETUP to exit The monitor will enter BASIC gt Pace Mode It will remain ready until you begin Fig B 4 Ns soon as you pull on the drive cords the monitor will begin to count down the distance and count up the elapsed time The monitor will display elapsed time meters left to go pace 100 meters strokes per minute SPM and average watts 5 When the pre set distance is completed the monitor will freeze so you can record the data Figure C
27. stroke rate the hand enters the water too early which can cause the arm to go down instead of the preferred extension This downward motion will create a straight arm pull which will greatly reduce power output and increase drag DRILL CATCH UP WITH FULL EXTENSION Stroke Freestyle Distance 25 meters x 3 5 repeats Damper Level 1 2 Attachment Paddles Pace Below Race Pace Description Start by extending both hands out in front on either side of the monorail Take your first stroke with one arm as you keep your other arm in a fully extended position Complete the stroke with a full finish and recovery returning to the starting position Take your next stroke with the other arm leaving the first arm extended out in front Repeat this sequence focusing on long extensions back to the start position Variation Do this drill while rotating your hips with each stroke See next page for details Optional Tools Aids 1 Use a video camera to identify the length of your stroke Set up the camera at the side of the Vasa Ergometer to analyze your reach 2 Place a piece of tape on the rail as a target to reach full extension If you prefer you can tie the bench to the rear stanchion so the bench is stationary not floating on the rail Assessment Times in the water should improve due to a more powerful stroke with less effort required NOTE You can view your actual stroke length in centimeters For full details on setting this up on th
28. the monorail NOTE The U bolt is closer to front Figure C Figure D attach cord 1 insert and tighten 2 1 2 button head attach the tether cord to the seat carriage U bolt and screw and hex jam nut the rear stanchion D ring 2 tighten socket set screw with 3 16 hex key wrench 07 01 11 Vasa Ergometer User s Manual 7 PART 1 Assembly STEP 5 UNPACKING FRONT ERGOMETER ASSEMBLY BOX 3 5 1 Carefully lay the box down on the side marked SIDE 1 EP 5 2 Open the bottom of the box Figure You will find an NAA Instruction Sheet inside IMPORTANT DO NOT OPEN THE TOP Completed assembly of Steps 1 4 END OF BOX YOU MUST OPEN THE BOTTOM END Rear Stanchion Bench and Monorail 5 3 After opening the bottom of the box remove the cardboard and foam padding that were protecting the assembly open end only Set the cardboard insert aside Place the foam padding in front of the box opening Figure B The foam padding will act as a cushion to prevent surface scratches upon removal SAVE BOX 3 AND ALL PACKAGING MATERIAL IMPORTANT Before continuing have the parts in STEP 1 4 from the User s Manual pre assembled and close at hand You will need to attach the front assembly to the monorail A CAUTION DO NOT LET GO OF THE FRONT ASSEMBLY It will not stand securely by itself Hold securely until it is attached to the monorail in STEP 6 5 4 Slide the entire front assembly out of the bo
29. times while using the Vasa Ergometer Please review the Safety Reminders and Getting On and Off Safely in this section with all children who will use the Vasa Ergometer In particular we recommend the following Children should train with or be instructed by a parent or coach whenever possible This will help reduce the chance of injury It also can be more motivating and fun Instruct user s especially children to NEVER LET GO OF THE HANDLES SWIM PADDLES OR KAYAK SHAFT while using the Vasa Ergometer to protect the monitor from being damaged Keep hands on the handles swim paddles or kayak shaft until the workout is complete Return the handles paddles shaft slowly to the ready position on the front assembly see page 22 Instruct all bystanders to stay clear of the Ergometer while in use especially of the moving seat carriage drive cords and tether cords Avoid wearing loose clothing and always tie up long hair Keep eyes and hands clear of the air outlet below the damper door To avoid blowing dust into the air or into the electronics do not operate in a dusty area Do not pull the drive cords past the end of the Vasa Ergometer If the drive cords stops pulling do not continue to pull as this will damage your 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 th
30. to improve your technique so you can get more power in your stroke These tips can be used in your training in the pool as well as on the Vasa Ergometer Better Technique DVD 29 Part DVD BT 11b Go Swim Freestyle DVD with Karlyn Pipes Neilsen Karlyn shares her six freestyle focus points for every level of swimmer The swimming footage of Karlyn combined with clear step by step instruction will help take your freestyle to the next level Freestyle DVD 39 Part KPN DVD 110 Join Coach Troy Jacobson and four competitive athletes for two effective kick butt indoor swim workouts on the Vasa Ergometer SWIMerVALS workouts will increase your stroke power build your endurance and improve ka 7 your race splits Perfect for triathletes distance and open water swimmers x Swimervals DVD 35 Part SWIMERVAL 11b Pos Aha Rewind amp Drive Cord Replacement Kit Drive system cords and dips will need to be replaced over time with normal use Kit includes Rewind Cassette Assembly qty 1 Rewind Shock Cord spare qty 1 Drive Cords aty 2 Drive Cord Hooks qty 2 Safety Clamps qty 2 tools and instructions Rewind Cassette amp Drive Cord Replacement Kit 99 Part VE I RR KIT 5 Ib Rewind Cassette Assembly Drive Cord amp Drive Cord Hook Tether Cords ws Rubber tubing cords with super strong polycarbonate clips that provide tension to tether the bench Tether Cords 10
31. to the next mode This can be done at any time without affecting the operation of the monitor The top and bottom fields will always display the same information in all of the three sub displays The two middle fields will change as you press the Display button The top field is ELAPSED TIME the bottom left field is STROKE RATE in strokes per minute and the bottom right field is STROKE POWER in watts for the last stroke Figure D Figure D ELAPSED TIME METERS NOTE The PACE will always show 100M in both Swim View amp Kayak View however the pace number for Kayak View is calculated as 500M Cv VASA ergometer STROKE POWER Display push display to get into sub mode STROKES MINUTE ON OFF button o e TEMPO STROKE 85 NOTE If the monitor senses the fan wheel is idol for 10 seconds the monitor will power down and you will loose your workout data If you choose to PRE SET YOUR TIME or DISTANCE the monitor will continue to retain data see page 32 for full details 07 01 11 Vasa Ergometer User s Manual 27 PART 2 Using the Vasa Ergometer BASIC MODE SUB DISPLAYS pace power calorie Note In all ofthe sub displays the top bottom left and bottom right fields always display the same information Only the two middle fields will change as you press the Display button BASIC MODE gt PACE Figure
32. turn the beeper sound off press and hold SHIFT then press the horn button 4 right arrow Figure E The beeper will automatically turn off when the VM is turned off Figure E DM Li LILI room VASA ergometer Cv VASA ergometer t EJ E EJ 6 EJ E EJ EMPO STROKE TEMPO STROKE T E Shift kun Lt a e W B J N TEMPO use arrows to set Shift A desired stroke rate gt 1 press and hold SHIFT then press TEMPO to turn the b d off dr press and hold SH j then press right arrow SOFTWARE VERSION You can display the software version of your monitor to check if you have the most current version of the software While the power is OFF press and hold SHIFT then press POWER All LCD segments will display for a moment then the version number will be displayed in the top field Cv VASA ergometer sm c EMPO STROKE 1 press and hold SHIFT 4 B then press POWER P 07 01 11 Vasa Ergometer User s Manual 35 PART 2 Using the Vasa Ergometer BATTERY REPLACEMENT The batteries in your Vasa Ergometer Monitor should last about 600 hours When you see LOW CELLS in the top two fields of your IMPORTANT PLEASE monitor the batteries should be changed REMOVE THE BATTERIES from the monitor if it will not of the monitor Figure A The monitor takes two AA b
33. workout you can review all intervals by pressing REVIEW see Workout Review on p 35 Press the up down arrows to see the next interval NOTE To pre set splits for your interval workout see Setting Split Times Distances on p 35 Figure A Figure B E E E z E NENI i i iOa a E 00 d E a E REST D INTERVAL SETUP BUTTON i EEE TEMPO STROKE TEMPO stroKe B e Setup T ki J A ft leting th push setup Display 1 Display 2 will stay distance aise rea y then use arrows DISTANCE REST INTERVAL Jour Workout will count down the to set distance 2 rest and display display Setu once you pull on the results ae press gt p drive cords it wil interval workout interval after programing distance begin counting down and rest interval press setup e distance to exit 32 Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer 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 flashing number to the desired time Note you must be in BASIC MODE to program intervals After pressing SETUP press DISPLAY to toggle between DISTANCE REST TI
34. 00m at UT 10sr non active while you adjust door setting 1 door at 4 2 door at 3 3 door at 2 4 door at 1 Note goal for this set hold at least your 1k TT pace and even up to about 10 15w above test These should be good and hard yet controlled efforts MAIN SET 3 4x 25m on 40sec Goal sprint pace Highest watts without stroke deterioration COOL DOWN 100 easy door 1 and then stretch COACH LYMAN WORKOUT 5 WARM UP 200 door 1 as 50 free 25 fly 25 breast 25 fly 25 breast 50 free MAIN SET 500 400 300 200 100m Note Start at door 1 for the first 500 and then increase to door 2 on the 400 As the workout evolves increase intensity gradually as well as resistance on the 300 and 200 For the 100 make this a TT type effort door at 2 Shoot for your best 100 with one focus and that is PERFECT form Do NOT sacrifice form in order to go faster COOL DOWN After the 100 do 200 very easy and then stretch COACH LYMAN WORKOUT 76 WARM UP 200 300m Relaxed perfect form door at 1 MAIN SET 1 12x 100m on enough time to change the door setting ODD REPS TP and choice SR EVEN REPS UT with high SR 40 50 1 2 door 2 door 1 3 4 door 3 door 1 5 6 door 4 door 1 7 8 door 5 door 1 9 10 door 4 door 1 11 12 door 3 door 1 MAIN SET 2 300m at steady UT damper door 2 FOCUS long elbow over hand pulls from a perfect catch GOAL perfect technique wh
35. 100M WATTS C VASA ergometer VASA ergometer VASA ergometer SETUP BUTTON e Em MPO o D D push setup to set desired M NG distance after setting your after completing the use arrows to set desired distance the monitor will distance the monitor will distance then push stay ready until you start freeze so you can view your workout and record the data setup to exit USING THE MONITOR CLOCK FOR INTERVAL TRAINING RACE SIMULATIONS AND TIMED PIECES You can use the VM monitor to do interval training race simulation and set distance workouts Set your desired interval distance as described above Immediately after you have completed the first set press the setup button twice the flywheel must still be spinning You can then watch the clock for your desired recovery or rest period 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 07 01 11 Vasa Ergometer User s Manual 31 PART 2 Using the Vasa Ergometer SETTING UP WORKOUT INTERVALS preset distance or time with rest interval for interval training race simulations and distance workouts You can use the VM monitor to do interval training race simulation and pre set distance workouts You can pre set a DISTANCE in meters ora TIME in minute
36. 4 get position STEP 5 READY SET GO gt gar Start your race The monitor will begin counting down the distance and counting up your time A Y as soon as you begin pulling on the drive cords Tip Pace yourself Swimmers should expect time displayed to compare with pulling using a pull buoy no start amp no push turns long course meters STEP 5 swim your race STEP 6 RECORD YOUR TIME When you complete your distance the monitor will freeze so you can record your time on the Official Race Entry Form on next page You can submit your time online at www vasatrainer com worldranking or fax your results to us at 802 872 7104 STEP 6 record your time SET UP TIPS 1 We recommend having another person set up the monitor so you can be in the ready position without moving the drive cords However if you wish to do the set up on your own keep one foot on the floor then press SETUP on the monitor then GO As soon as you pull on the drive cords the monitor will begin counting 2 To begin the race again or to reset the distance press the SETUP button twice Vasa World Ranking Rules You can download rules and official entry form by going to 1 To ensure comparable times you must use a proper freestyle swim stroke for the race www vasatrainer com worldranking 2 Race distance options are 100 meters 400 meters 1000 meters or 1500 meters 3 You can set the damper door at any
37. 4 Email info vasatrainer com Website www vasatrainer com 07 01 11 Vasa Ergometer User s Manual 81 PART 5 Maintenance amp Troubleshooting C accessories replacement parts and extras vasa For your Vasa Ergometer REPLACEMENT PARTS pou ACCESSORIES Kayak Kit Offers realistic kayak paddling workouts without traveling to the water Change your set up from Swim to Kayak or Kayak to Swim in under a minute Kit includes kayak shaft foot brace and a monorail monitor mounting system Kayak Kit 150 Part KAYAK 11 Ibs Canoe shaft also available ideal for Dragon Boat or Olympic style paddling Ankle Straps Ankle straps allow you to attach your legs to the drive cords on the Vasa Ergometer Using the ankle straps you can perform exercises like breaststroke kick leg extensions hip adduction abduction and hip flexion extension Ankle Straps 25 Part 8M WAS 11b Protective Cover Protect your Vasa Ergometer against weather and dirt with this weather amp UV resistant cover Also provides an excellent deterrent for unwanted use of equipment Elasticized and lockable bottom Includes storage bag Weather Cover 50 Pari COVER 3 Ibs TRAINING VIDEOS Better Technique More Power Faster Swimming Wa This NEW video features swimmer 4 coach Karlyn Pipes Neilsen and Triathlon Coaches Tim Crowley and Al Lyman for training amp technique tips for improving your swim Learn how
38. 47 48 Nordic Poling Technique serres 49 50 Other EXERCISES id px qaaa HEIC QU ORQUADIING DA QUON GR DITA 51 52 PART 4 Swim Training Tips amp Workouts 53 High Elbow and Pulling Path uiae nti eti oreet 93 Drills for Improving Swim Technique 54 58 Stroke Rates of Olympic SWIMMETS 59 Training aan a ajaa daka aaa as 59 Workouts amp Tips from Coach Richard Shoulberg 60 Workouts 61 63 Workouts Triathlon Open Water Swim 64 67 emt c 68 Racing Vasa Challenge amp World Rankings 69 70 Traning NOLES ajaa taa aa aaa aaa aaa AGE ANG a aaa Aa 71 PART 5 Maintenance amp Troubleshooting 72 Maintenance Instructions apa o txt 72 77 Troubleshooting MEE 78 79 Guarantee amp Warranty Information 80 81 PART 6 Vasa Extras iiiiecsxs xoxa aca aka naa aan Ran 82 Accessories amp Replacement Parts 82 83 XD PART 1 ASSEMBLY 1 1 VASA ERGOMETER PARTS DESCRIPTIONS GJEMETER VASA orgomater gt PART NAME PART NUMBER Front Assembly Monorail Bench Seat Carriage icio Tether Cord Damper DOO irae Caster Wheel 000
39. CE measures the force applied during the 5 power portion of each stroke The force is displayed in units yea stroke of Newtons 1 LB 4 45 Newtons 1 Newton 0 225 LBs gt 4 gt m J Figure J ELAPSED TIME STROKE MODE gt MAX FORCE Figure J In the max force display the fields are as follows e STROKES MIN Top ELAPSED TIME since start of workout Second STROKE RATE in strokes per minute Third STROKE POWER watts for the last stroke Bottom Right MAX FORCE for right side e STROKE POWER e MAX FORCE RIGHT Cv VASA ergometer Bottom Left MAX FORCE for left side AN Jax FORCE LEFT Setup e Display TEMPO STROKE d 2MAX FORCE measures the maximum force applied at any 4 e instant during each stroke The force is displayed in units of Ne Newtons 1 LB 4 45 Newtons 1 Newton 0 225 LBs STROKE MODE gt STROKE LENGTH Figure K STROKE MODE gt STROKE LENGTH Figure K ELAPSED TIME In the stroke length display the fields are as follows SPM e STROKES MIN Top ELAPSED TIME since start of workout Second STROKE RATE in strokes per minute Third STROKE POWER watts for the last stroke Bottom Right STROKE LENGTH for right side Bottom Left STROKE LENGTH for left side e STROKE POWER Cv VASA ergomet
40. Continuous Swim I have my athletes swim on the Vasa Ergometer all out for 16 minutes to get their heart rate up They can usually get their heart rate up to about 190 BPM Recovery Drill I use the Vasa Ergometer to focus on the recovery muscle groups I ve found that if the recovery is weak the whole stroke tends to be weak 60 W a B ew Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts 4 6 VASA ERGOMETER WORKOUTS This section has examples of different types of workouts that can be performed on the Vasa Ergometer Use the built in features of the monitor to help monitor your training progress You can use any of these workouts and adjust them according to your goal distance REMEMBER The Vasa Ergometer will take some time to get adjusted to It is an excellent tool and will improve your performance but it is important to remember their is an adjustment period Use the tips below to increase the rate of your success KEY TO SUCCESS FOR FIRST WORKOUTS 1 Set damper door to 1 closed 2 Plan to use same tempo or stroke rate as easy swimming for first weeks 3 Always remember that technique is key Focus on achieving a High Elbow Catch or Early Vertical Forearm EVF and do not apply much pressure on the paddles until your forearm is near vertical or perpendicular to monorail Then apply pressure until arm is fully extended to hip 4 Let your hand exit the water in a neutral pos
41. E In the pace display the fields are as follows Top ELAPSED TIME since start 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 minute VASA ergometer IN KAYAK VIEW the monitor will calculate PACE 500M even though it is denotes it as 100M on the screen BASIC MODE gt PACE Figure E ELAPSED TIME e TOTAL METERS e STROKE POWER STROKES MINUTE 5 TEMPO STROKE amp i9 o BASIC MODE POWER Figure F In the power display the fields are as follows Top ELAPSED TIME since start of workout Second AVERAGE POWER in watts since start Third PACE per 100 METERS for the last stroke Bottom Right STROKE POWER watts for the last stroke Bottom Left STROKE RATE in strokes per minute VASA ergometer IN KAYAK VIEW the monitor will calculate PACE 500M even though it is denotes it as 100M on the screen M BASIC MODE gt POWER TEMPO srRoke JU sw Figure F ELAPSED TIME e AVERAGE POWER e 100M e STROKE POWER STROKES MINUTE Fi BASIC MODE gt CALORIE Figure G BASIC MODE gt CALORIE Figure G In the calorie display the fie
42. E a tc z z insert hex cap screws with washers through the middle hole of each corner bracket Figure B SEAT CARRIAGE 1 hex cap screw tighten with 7 16 wrench brass colored CAUTION do not over tighten lock washer gt flat washer gt gt Y Y BOTTOM SIDE OF BENCH BENCH 07 01 11 Vasa Ergometer User s Manual 5 PART 1 Assembly STEP 3 PADDED BENCH ASSEMBLY ONTO MONORAIL 3 1 Lay the bench assembly with the seat carriage up on the floor next to the monorail CAUTION To prevent damaging seat rollers when installing the monorail carefully and slowly feed the monorail into the first set of rollers Do NOT force through rollers Hold the monorail level during the installation 3 2 Keep the monorail level with the T slot channel facing up Slowly feed the monorail between the first set of rollers Figure A 3 3 Gradually guide the monorail through to the second set of rollers Figure B continuing to keep it level DO NOT FORCE through so as not to damage the rollers 3 4 After installing the rail through the seat carriage it should look like Figure C Figure A N MONORAIL LEVEL amp DO NOT FORCE carefully amp slowly feed the monorail through 2nd set of rollers Figure 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
43. ECOVERY TIPS e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord e Have someone watch you to help you match your body positions to those shown or set up a mirror or video camera to watch your stroke Use a smooth and continuous stroke throughout the stroke 07 01 11 Vasa Ergometer User s Manual 41 PART 3 Technique amp Form BUTTERFLY ENTRY the catch e Fully ektend your arms in the start and position Fingers enter the water first thumbs leading slightly Cup and catch the paddle with both arms simultaneously in preparation for the out sweep e Imagine your arms are extended over a big ball MID STROKE e Outsweep Together the arms press laterally and the arm begins to flex at the elbow e In sweep As the arms continue to flex the hands turn medi ally and press towards the body e Keep your elbows in a high position If there were an eye on your elbow it would be looking to the side in a direction perpendicular to the monorail Also imagine that your arms are still over the ball This helps internal rotation FINISH e As the hands come close to the body they then press towards the feet fully extending the arms at the elbow in preparation for the quick flick out of the water for recovery e Press the finish with the heels of your hands Don t flick your wrists keep wrists flexed at 90 degrees RECOVERY e Both
44. ES OF OLYMPIC SWIMMERS This chart represents the stroke rates SR of top swimmers in various strokes 4 4 TRAINING VIDEOS 100 Here are some of the training and workout videos 100 available To view all available videos visit 200 www vasatrainer com Tin 07 01 11 FREESTYLE 50 100 200 400 500 800 1000 BACKSTROKE 100 200 BREASTSTROKE 200 BUTTERFLY Better Technique More Power Faster Swimming Learn how to integrate training with the Vasa Ergometer to achieve dramatic improvements in stroke technique sustained stroke power speed and stamina so you can swim faster than ever before Presented by swimming Coach Karlyn Pipes Neilsen along with Triathlon coaches Tim Crowley and Al Lyman Part DVD BT 29 Go Swim Freestyle DVD with Karlyn Pipes Neilsen Karlyn shares her six free style focus points for every level of swimmer novice to elite The extraordinary swim ming footage of Karlyn combined with clear step by step instruction will help take your freestyle to the next level Special laminated Stroke Guide helps you remember each focal point Bonus section includes starts amp breakouts flip turns open water sighting amp ins and outs using fins for training breathing techniques arm recovery slow motion footage Part KPN DVD 39 Go Swim Open Water Swimming with Fran Crippen In Go Swim Open Water 6 time USA
45. IDE BOX 1 HARDWARE BAG see below 1 bag SMALL BOX INSIDE BOX 1 button head screw 2 1 2 11P 2 hex jam nut 18PS 2 hex cap screw 1 yellow zinc 14SC 4 lock washer 14A P 4 flat washer 19P 4 hex key allen wrench 3 16 12A PS 1 hex key allen wrench 5 32 12B PS 1 wrench 7 16 14B PS 1 wrench combo 9 16 amp 1 2 14D PS 1 screwdriver VE 1 SDR 1 If you ordered the SWIM ERGOMETER you will receive these additional items EXERCISE HANDLES 8M WHD 2 SMALL BOX INSIDE BOX 1 POWER PADDLES PWR PPAD 1 pair SMALL BOX INSIDE BOX 1 BOX 2 CONTENTS measuring 89 x3 x3 MONORAIL 16AL E 1 BOX 2 BOX CONTENTS measuring 35 29 18 FRONT ERGOMETER ASSEMBLY VE 1 FF 1 BOX 3 MONITOR with 2 AA batteries VM 1 1 SMALL BOX INSIDE BOX 3 If you ordered the KAYAK ERGOMETER you will receive these additional items KAYAK ERG FOOT BRACE VE K FB 1 BOX 3 FOOT BRACE MOUNTING BRACKET VE K FP C 1 BOX 3 CONNECTING HARDWARE see instructions sheet with foot brace BOX 3 KAYAK SHAFT ASSEMBLY VE K SHAFT 1 2 sections MONITOR MOUNT BRACKET ASSEMBLY X VE K MMB 1 BOX 3 3M DUAL LOCK VELCRO STRIP VE K DLV 2 BOX 3 NOTE Look for the KAYAK SYMBOL throughout the manual shown here for key instructions specific to the Kayak Kit SAVE ALL PACKAGING Box amp inner packaging for Box 3 07 01 11 Vasa Ergometer User s Manual PART 1 Assembly 1 2 ASSEMBLING YOUR VASA ERGOMETER Unpack and assemble your
46. Low Mount simply disconnect one cable loosen the hose clamp remove the monitor move the monitor under the monorail From that point follow the rest of the directions in STEP 10A 2 on You will now be able to quickly alternate the monitor between the higher and lower locations based on your sport specific workout Monitor mounted on monorail Monitor mounted above damper door high mount low mount Best viewing for Kayak amp Canoe workouts Best viewing for Swim amp Surf workouts 07 01 11 Vasa Ergometer User s Manual 15 PART 1 Assembly STEP 10 D MIDDLE POSITION MONITOR MOUNT Best viewing angle for exercises done from seated or kneeling on bench Kayak Canoe Nordic Poling Physical Therapy CAUTION Vasa Inc does not recommend this mounting location for commercial use Inexperienced users are more likely to cause damage to the monitor by accidentally letting go of the handles paddles during a workout which could easily hit the monitor The monitor is not warranted against damage caused by impact of any kind You will be attaching the monitor directly to the rear plastic cover of the Front Figure A Assembly Figure A Cable wires will need to be routed through the center hole located 2 inches below the monorail bracket ieee ane 10D 1 Locate the battery hatch on the back of the monitor Take one piece of the provided Velcro strip and remove the tape liner exposing the adhesive Apply the adhesive s
47. ME for distance intervals TIME and REST TIME for time intervals After setting the desired time press DISPLAY once to set the REST interval With REST in the display Figure B use the arrows to set the desired rest interval Once you have set the desired workout press SETUP to exit As soon as you pull on the drive cords the monitor will start counting down the time Figure C When the first interval is completed the monitor will countdown the rest interval Figure D When the rest interval is complete the monitor will stay ready for the next time interval Figure When you have completed your workout you can review all intervals by pressing REVIEW see Workout Review on p 35 Press the up down arrows to see the next interval NOTE To pre set splits for your interval workout see Setting Split Times Distances on p 35 SP VASA ergometer C VASA ergometer Jas Cx VASA ergometer posse ergometer N SETUP BUTTON push setup then display until time appears in top field then use arrows to set numbers press display to set rest interval 07 01 11 TEMPO stroke tempo stroke 4 Display 4 REST INTERVAL Display 3 TIME e after programing time and rest interval press setup to exit the monitor will stay ready until you begin your w
48. N Gentle cool down of swim bike or run for 5 10 minutes to lower your heart rate 07 01 11 Vasa Ergometer User s Manual 63 PART 4 Swim Training amp Workouts 4 7 TESTING PROTCOLS amp WORKOUTS FOR TRIATHLETES Section 4 7 Testing protocols and workouts for Triathletes was written by triathlon coach Al Lyman CSCS of Pursuit Fitness Coach Al is certified by USA Triathlon USA Cycling and the National Strength and Conditioning Association and is a member of the American Swim Coaches Association For more information go to www coach al com INDIVIDUALIZED BASELINE TESTING for Intermediate Advanced Swimmers The purpose of baseline testing both steady state and time trial is to establish a level for best average pace power stroke rate and effort RPE that you feel represents your current fitness level Once you know where you are you then have an idea of where you are going 1K STEADY STATE 1K TIME TRIAL e Done at preferred power pace amp stroke rate SR e Maximum effort e Approx 75 of max or about half IM intensity e Best power pace for the duration e Avoids compromising technique for more power e Preferred SR e Use best technique throughout Always warm up prior to a workout or a baseline test Example warm up swim 200 400m at a door level of 1 Start easily and gently Then move to a door setting of 1 5 2 and do 3 x50m building w each each 50m faster than the previous 15 non activ
49. TERS display field shows that total distance The monitor also keeps track of the distance and time at the start of each stroke and uses this information to calculate the average pace during that stroke Pace is displayed in the 100M field within Swim View and 500M within Kayak View NOTE Pace and distance accumulated are calculated to approximate the pace and distance For swimmers it is calculated without a start or turns while pulling with a pullbuoy similar to open water swimming DEFINITION OF STROKE The Vasa Ergometer Monitor defines a stroke as the completion of one arm paddle cycle ALTERNATING ARM STROKES freestyle nordic single poling surf paddling kayak canoe padding One stroke would be the complete of one cycle of both the left and right arms The monitor will start collecting data on whichever side you start the first pull left or right ALTERNATING ARM ONE STROKE CYCLE gig ENTRY MID STROKE RECOVERY CYCLE COMPLETE FINISH SIMULTANEOUS ARM STROKES butterfly breaststroke nordic double poling One stroke would be the completion of one cycle from entry through recovery with both arms SIMULTANEOUS ARM ONE STROKE CYCLE g g ENTRY MID STROKE FINISH RECOVERY CYCLE COMPLETE NOTE If you change they type of stroke during a workout from double arm to alternating arms or vice versa the monitor will auto detect the change and adjust the stroke data within 2 or 3 stroke cy
50. The cables will be exiting from either 1 the cable channel above the damper door Figure B or 2 through a 5 8 hole below the monorail bracket of the front frame Figure C 9 3 One of the cables will have a BLACK STRIPE at the end of the cable next to the connection end Connect the BLACK cable into the L port on the back of the monitor Figure D Connect the remaining unmarked cable into the R port IMPORTANT Always power the monitor OFF after you connect the cables to reset BLACK STRIPE ON CABLE DE CONNECTION SELI PORTS o Figure A Use L and R labeled Cables extending through cable Cables extending through Connect cable with the BLACK ports only channel ABOVE damper door hole ABOVE cable channel STRIPE to L port Connect the Do NOT use X port other cable to R port DO NOT USE X PORT 07 01 11 Vasa Ergometer User s Manual 11 PART 1 Assembly STEP 10 POSITIONING THE PERFORMANCE MONITOR There are four mounting options based on the type of training you will be doing on your Vasa Ergometer Review all the mounting options below to decide which will be the best location for your specific training needs Specific installation instructions on the following pages A SWIM LOW MOUNT Standard BEST LOCATION FOR Swimmers amp Surfers Ideal for workouts lying on the bench NOTE Install on stem so the monitor can be adjusted tilted and
51. Velcro Detailed instruction for each monitor location to follow 12 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly STEP 10 A LOW POSITION MONITOR MOUNT Best viewing angle for exercises done lying on the bench Swim Surf Paddling etc You will be attaching the monitor to the monitor mounting stem located just above the damper door on the front ergometer assembly Figure A Cable wires should be coming out of cable channel above the damper door 10A 1 First attach the cables to the monitor as described in STEP 9 NOTE The monitor may automatically turn ON when the cables are connected ih Fi A Before beginning your workout turn the monitor OFF and wait a second or two ae a until you hear a beep Push the ON button to power back on and begin your Sire grins workout 10A 2 Next you will attach the mounting ball on back of monitor to the mounting socket located just above the damper door Before you attach the mounting ball make sure the hose clamp is located on the neck of the mounting stem and not on the prongs of the socket as in Figure B Line cable up the mounting ball with the socket and push gently so that the two snap channel together mounting ball 10A 3 To secure the position of the monitor bring the hose clamp over the socket prongs and tighten with your screw driver Figure C This step IN ensures the monitor will not move out of pos
52. You ll need to do about 25 100 repetitions on your Vasa Trainer 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 with a ScotchBrite pad or a non abrasive or cloth rag Any dust or residue accumulation on the monorail will inhibit optimal functioning of the rollers See maintenance section of this manual for instructions on how to clean your monorail 6 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly STEP 4 MONORAIL INTO THE REAR STANCHION ASSEMBLY 4 1 Loosen the socket set screw on the corner of the rear stanchion head Figure A using the 3 16 hex key Allen wrench 4 2 Hold the rear stanchion assembly upside down and slide the bracket over the rear section of the monorail Figure B 4 3 Align the holes and insert a 2 1 2 button head screw through bracket 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 Allen wrench This will secure the monorail to the inside of the sleeve so that it won t loosen or rattle while in use Figure C 4 5 Affix a tether cord to the rear stanchion D ring and the U bolt on the seat carriage Figure D REAR STANCHION ASSEMBLY U BOLT loosen the socket set screw slide the bracket on to the REAR of
53. a large physioball or large box under the monorail to provide a visual and physical barrier The object should provide enough clearance for a proper high elbow catch amp pull however not so much room it allows for a straight arm pull The largest box your Ergometer was shipped in may work well depending on your size and reach Assessment Times in the water should improve due to a more efficient stroke with a more powerful pull 07 01 11 Vasa Ergometer User s Manual 57 PART 4 Swim Training amp Workouts GOAL RECOVERY STROKE Problem The recovery stroke breaks down thus creating a shorter and weaker stroke DRILL RECOVERY Stroke Freestyle amp or Butterfly Distance 20 strokes 2 3 sets Damper Level 1 3 for Endurance Level 5 7 for Strength Attachment Paddles or Handles Pace Below or Equal to Race Pace Description Lie on the bench facing backwards to work on the recovery portion of the stroke Replicate a free style or a butterfly recovery Optional Tools Aids 1 Use a video camera to see your stroke pattern Set up the camera so it is either at the front or the back of the Vasa Ergometer so you can best see your form 2 Lay along mirror underneath the Vasa Ergometer so you can monitor your form Assessment Times in the water should improve due to in creased shoulder strength amp endurance 58 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts 4 3 STROKE RAT
54. ackett s stroke at 475 meters of his 800m gold medal race at the 1997 Pan Pacific Championships Fukuoka Japan a The catch in this example is literally a CATCH The swimmer has effectively trapped and held the point he has just reached out to note that there is NO movement of the hand backwards b Even though the hand has not moved backwards the body has continued to move forwards by the degree indicated by the arrow Grant Hackett s stroke at 270 meters of his 400m silver medal freestyle race at the 1998 Perth World Championships O NOTES O a The most important feature of this pulling path is that it does not cross the center line drawn down the middle of the swimmers body That is the right arm will stay on the right hand side of this imaginary center line for the entire pull movement b Another important feature is the immediate press outwards to initiate O the Catch phase this keeps the hand holding water on the outside of the line for the entire pull O 07 01 11 Vasa Ergometer User s Manual 53 PART 4 Swim Training amp Workouts 4 2 DRILLS FOR IMPROVING SWIM TECHNIQUE The Vasa Ergometer can help you to better see and correct flaws in your stroke Here are a few drills to help some common problems and weaknesses GOAL ELIMINATE CROSSOVER Problem Hand crosses the midline of the body at the catch phase of stroke This motion will create excessive strain on your shoulders and possi
55. ad and monorail monitor is mounted in best position for viewing High Low or Middle options U bolt is towards front cables are attached correctly to R amp L labeled ports socket set screw monitor angle amp position adjusted is tight Q tether cord attached hose clamp is tightened around socket prongs and secures monitor mounting ball 07 01 11 Vasa Ergometer User s Manual 17 PART 1 Assembly 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 US customers please call us toll free at 1 800 488 VASA International customers please call us at 1 802 872 7101 E Mail info vasatrainer com 18 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly PART 2 USING THE VASA ERGOMETER The following sections contain guidelines and tips for using your Vasa Ergometer the performance moni tor and adjusting the resistance 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 assembl
56. aining amp Workouts 67 Vasa Ergometer Training Log PURPOSE Endurance Power Intervals Time Trial Work Time or Work Distance Rest Time intervals di ils Lo oL ee STROKE LENGTH cm TOTALS THIS WEEK Comments 68 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts 4 8 RACING VASA CHALLENGE amp WORLD RANKINGS Vasa Ergometer World Ranking Time yourself for 100M 400M 800M or 1500M freestyle on the Vasa Ergometer and see how you stand up to the rest of the world GETTING STARTED Vasa World Ranking wy o X STEP 1 WARM UP Do a warm up of easy freestyle or butterfly for at least5 10 minutes STEP 1 warm up STEP 2 SET RESISTANCE LEVEL Adjust the damper door to the level 1 7 that feels right for completing the challenge distance you are racing STEP 2 adjust damper door STEP 3 SET THE MONITOR TO COUNT DOWN YOUR DISTANCE Using the set up instructions on the next page set the VM Monitor to swim 100 400 1000 or 1500 meters then press SETUP to exit The monitor will remain ready for you to begin the challenge As soon as you pull on the drive cords the monitor will begin counting Tip It helps to have another person set up the monitor STEP 3 set the monitor STEP 4 GET YOURSELF IN POSITION Place your hands in the paddles handles and position yourself on the padded bench arms extended and ready to start STEP
57. arms return simultaneously hand and forearms first the arms swing outwards elbows slightly flexed as they both con tinue to swing around and meet forward of the head thumb and fingers first e Keep your elbows slightly higher than your shoulders Your hands will be rotating during the return so that will be in position for entry phase of stroke TIPS e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord e Have someone watch you to help you match your body positions to those shown or set up a mirror or video camera to watch your stroke e Use a smooth and continuous stroke throughout the stroke 42 Vasa Ergometer User s Manual PART 3 Technique amp Form FINISH RETURN PRE LOAD 07 01 11 BREASTSTROKE stroke segment training Breaststroke training on the Vasa Ergometer can be performed in two ways A Stroke Segment Training In a prone position you can practice segments of the breaststroke for conditioning and injury prevention B Alternative Supine Position Lie on your back and simulate the complete arm cycle SETUP PRONE POSITION Cross the drive cord under the monorail and put the left paddle in the right hand and the right paddle in the left hand BREASTSTROKE ARM CYCLE SEGMENTS 1 REACH amp GLIDE Both hands thumbs together reach forward fully extending the arm at the elbow 2 OUT SWEEP The
58. asatrainer com zd Please complete and submit to Vasa by FAX EMAIL or MAIL Times may also be entered online at www vasatrainer com worldranking For questions call us at 800 488 8272 International callers use 1 802 872 7101 FAX 802 872 7104 EMAIL worldranking vasatrainer com WEB www vasatrainer com worldranking MAIL Vasa Inc 1 Allen Martin Dr Essex Junction VT 05452 U S A 70 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts 07 01 11 TRAINING NOTES Vasa Ergometer User s Manual 71 PART 5 MAINTENANCE amp TROUBLESHOOTING MAINTENANCE OF YOUR VASA ERGOMETER Regular maintenance of your Vasa Ergometer 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 Ergometer gets Please read the following guidelines carefully as these recommendations are made to help you maintain your Vasa Ergometer most effectively Follow the maintenance steps suggested on the next page based on the amount of use HIGH CHLORINE amp HIGH HUMIDITY HIGH MAINTENANCE Unfortunately steel does not fare well in humid highly chlorinated environments at pool side or outside in humid salty ocean air If your Vasa Ergometer is located in such inhospitable environments it is extremely important for you to perform the maintenance steps on the next page at least once each month If you use you
59. at area will be blank Figure B If it is Kayak View you will see a K displayed in the upper left corner Figure C Swim Display is blank here you The monitor can be changed between these two different views using this simple sequence Step 1 Step 2 Begin with the monitor OFF Hold the SHIFT button and then press the ON OFF button Kayak Display shows K here S VASA ergometer L Figure C Release buttons and wait for LCD test sequence to finish Hold the SHIFT and then press the ON OFF button again so the monitor will display load cell parameters for Vasa use Release buttons Hold the SHIFT and press SETUP button Release buttons and the display will turn off you will hear a short beep Turn ON for the new view Step 3 Step 4 Step 5 The monitor will remain in the selected view Swim or Kayak for all future workouts until you change it back Repeat the sequence above if you want to change to the other view C VASA ergometer NET METERS LILILI SPM Wi n PACING NOTE In the Kayak View the monitor will calculate PACE SOOM Swim View is always displayed in PACE 100M 07 01 11 Vasa Ergometer User s Manual PART 2 Using the Vasa Ergometer MODES BASIC VS STROKE There are two main display modes on the monitor BASIC MODE and STROKE MODE Figure D and E When the monitor is first turned
60. atteries be used for 3 months alkaline are fine To change the batteries open the battery compartment on the back BATTERY SAVE FEATURE There is a 5 minute timeout feature on your monitor If there is no activity the monitor will power down after 5 minutes activity includes inputs from pulling on the drive cord pushing buttons or serial communications with a computer Any workout information will be cleared from the memory as soon as the monitor shuts off RE ZERO MONITOR ONCE CONNECTED TO CABLES You should RE ZERO the monitor every time the monitor is reconnected to the connection cables i e batteries replaced removed from machine etc To RE ZERO calibrate the monitor please follow these simple steps 1 Plug in the cables to the monitor and make sure they are seated correctly into the jacks 2 Next turn the monitor OFF until you hear a short beep 3 Next turn the monitor ON by pressing the ON OFF button DO NOT PULL on the cords 4 Next turn the monitor OFF again wait for short beep 5 The monitor is ready to use You may start by pressing ON OFF or just exercising REMOVING THE MONITOR It is NOT recommended that you remove the monitor from the Vasa Ergometer on a regular basis If you need to remove the monitor it is suggested that you remove the batteries When you reconnect the monitor make sure to follow the RE ZERO procedures stated above NOTE Prior to disconnecting the conne
61. ble injury It will also slow you down by the side to side fishtail action you create with your body This will quickly increase your drag in the water DRILL WIDE CATCH Stroke Freestyle Distance 25 meters x 3 5 repeats Damper Level 1 2 Attachment Paddles Pace Below Race Pace Description Using a Catch Up Single Arm style drill focus on making wide exaggerated catches Concentrate on keeping your hand in line with your shoulders at the catch Pay close attention to make sure you are not crossing the midline of your body or hitting the monorail Once you have success at the slower pace gradually increase your speed to normal race pace Swim with your head down in a neutral streamlined position fully extended from your hand to toes Monitor your hand position by looking up every few strokes Make sure your catches are engaging above your shoulders Optional Tools Aids 1 Use a video camera to see your stroke pattern Set up the camera so it is either at the front or the back of the Vasa Ergometer so you can best see your catch 2 Lay a long mirror underneath the Vasa Ergometer so you can monitor your catch 3 Ask a coach or friend to critique your stroke Assessment Times in the water should be improving due to more efficient stroke mechanics and less drag 54 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts GOAL CORRECT STRAIGHT ARM PULL Problem In the attempt to increase
62. ce COOL DOWN Easy swim of choice stroke for 10 15 minutes followed by stretching NOTE TO TRIATHLETES amp OPEN WATER SWIMMERS choose a time trial distance that is appropriate for your current training phase amp relative to your race distance INCREASE STAMINA AEROBIC ENDURANCE Swim at an intensity of 65 75 for a longer duration WARM UP 10 15 minutes of freestyle WORKOUT Swim for 15 30 minutes at a steady pace Strive to maintain a constant power output watts COOL DOWN Easy swim of choice stroke for 10 15 minutes followed by stretching ASCENDING OR DESCENDING TIMED INTERVAL WORKOUT Swim a set of intervals increasing the work duration for each interval Use Race Pace intensity ap propriate for your current training phase and fitness level WARM UP 10 15 minutes of freestyle WORKOUT Swim 1 min rest 1 min Swim 2 min rest 1 min Swim 3 min rest 1 5 min Swim 4 min rest 2 min Swim 5 min rest or easy swim for 3 minutes Descend this series 5 1 depending on your fitness level amp race distance goals You may repeat this ascend descend series 2 3 times COOL DOWN Easy swim of choice stroke for 10 15 minutes followed by stretching Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts SPEED WORKOUT FOR FREESTYLE Swim a set of intervals increasing the work duration for each interval NOTE TO TRIATHLETES vary stroke rates to simulate tempos used at
63. cles 07 01 11 Vasa Ergometer User s Manual 37 PART 2 Using the Vasa Ergometer MONITOR SUMMARY OF FUNCTIONS IMPORTANT PLEASE AUTO START As soon as you pull on the drive cords the monitor will automatically turn REMOVE THE BATTERIES on and begin monitoring your performance It will automatically enter Basic Mode gt Pace from the monitor if it will not be see chart below You can reset the monitor using the ON OFF button used for 3 months VIEWING OPTIONS SWIM vs KAYAK p 26 SWIM VIEW is the default viewing mode If you are in KAYAK VIEW there will be a K in the upper left corner of the top screen No notation is displayed while in SWIM VIEW If you wish to change to the KAYAK VIEW follow the steps listed on page 26 PLEASE NOTE Pace is relevant to the view SWIM VIEW pace 100M while KAYAK VIEW pace 500M BASIC MODE p 28 Basic Mode has three sub displays PACE POWER and CALORIES Choose sub modes by pressing the Display button STROKE RATE in strokes min STROKE RATE in strokes min STROKE MODE p 30 To get into STROKE MODE press and hold the blue Shift button then press and release the Down Arrow button Stroke Mode has three sub displays AVERAGE FORCE MAXIMUM FORCE and STROKE LENGTH Choose sub modes by pressing the Display button STROKE MODE he AVG FORCE for rahe AVG FORCE for right side MAX FORCE for right side STROKE LENGTH for right side AVG FORCE for left si
64. ction cables power the monitor OFF and wait for the delayed beep to ensure the computer has properly shut down Disconnecting prior to this can cause the monitor to display irregular data ODOMETER The odometer function allows you to track total swim distance total kayak distance time in seconds and left and right arm strokes on your Vasa Ergometer 5 To display the odometer press and hold SHIFT then press DISPLAY Use the DISPLAY button to cycle through the various totals S VASA ergometer co Display 0 Total SWIM METERS Tanne Display 1 Total KAYAK METERS Display 2 Total SECONDS IN OPERATION Press and hold SHIFT and DISPLAY to Display 3 Total STROKES LEFT SIDE activate the odometer Then cycle Display i4 Total STROKES RIGHT SIDE through all totals by pressing DISPLAY Display 5 Total TACKS LEFT Vasa use only Display 46 Total TACKS RIGHT Vasa use only s gt 36 Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer METERS AND PACE CALCULATIONS IN THE MONITOR The Vasa Ergometer Monitor 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 During each increment the monitor calculates the distance covered swimmer kayaker depending on which mode you are in in that increment and adds that to the total distance The ME
65. de MAX FORCE for left side STROKE LENGTH for left side INTERVAL TRAINING p 32 To pre set a desired distance time and rest interval push the SETUP button you must be in BASIC MODE Pressing DISPLAY will toggle between DISTANCE REST TIME for distance intervals TIME and REST TIME for time intervals Use the arrows to change the flashing number Once you have set the desired workout press SETUP to exit SETTING SPLIT TIMES DISTANCE p 35 Default split times are pre set at 50m and 30 sec If want to change the defaults press SETUP then REVIEW Figure C Use the arrow buttons to change the defaults Press DISPLAY to toggle between DISTANCE splits and TIME splits WORKOUT REVIEW p 35 The VM Monitor contains a workout review feature that will store up to 20 splits After you complete your workout the monitor will freeze To review the information for each split press the REVIEW button Then to review each split press the UP and DOWN arrows AUDIBLE STROKE RATE TEMPO COUNTER p 36 To set the tempo beeper press and hold SHIFT then press TEMPO up arrow T Set the desired STROKE RATE SPM using the arrow keys To exit press and hold SHIFT then press TEMPO RE ZERO MONITOR p 36 RE ZERO the monitor if the connection cables have been disconnected for any reason Connect cables turn POWER OFF and wait for delayed beep Turn POWER ON do not pull on cords Power
66. distance swam precisely regardless 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 on body type conditioning level and stroke technique We think that most distance swimmers excel at the low to mid range damper set tings either 2 3 or 4 Suggestion once per week for one month do a 500 meter or a 1000 meter time trial at race pace amp race stroke rate On week one set the damper at 2 for week 2 set it at 3 and so on You ll discover the damper door setting that allows you to perform your best for that distance Measure your heart rate watts and time Monitoring these will help you arrive at the most efficient stroke rate technique and heart rate to sustain the power and pace you need to improve NOTE Use the Audible Stroke Rate Tempo Beeper to help swim at your desired stroke rate For full details on the Audible Tempo Beeper continue to the section on Monitor Operation TETHER CORDS The tether cords that come with your Vasa Ergometer are designed to prevent the seat from rolling too far forward The user will be able to complete a full range of motion without their hands hitting the front pulley brackets Tether cords come in 2 types medium and hard thicker Which tether cord you choose depends on the amount of power you will generate and the damper door setting you select In general
67. djust your leg position by sliding forward or backward on the bench so you are comfortable 4 Bring your second foot up into position and bring the kayak shaft into position Your hands should be shoulder width apart Holding kayak shaft walk While holding the paddle shaft Place one foot in foot brace Bring other foot up to foot brace back to end of bench place hands on front edge of Adjust seated position for and bring kayak shaft into start bench as swing leg over Sit just comfort position behind Vasa logo 07 01 11 Vasa Ergometer User s Manual 19 PART 2 Using the Vasa Ergometer GETTING SAFELY ON AND OFF CONTINUED OTHER POSITIONS using handles or ankle straps 4 SITTING B 4 KNEELING FACING FORWARD FACING FORWARD Straddle bench then sit on Straddle bench steady bench Bring hands into bench with knuckles as you position kneel Bring hands into V J V position 4 SITTING B 4 USING ANKLE STRAPS FACING BACKWARD Straddle bench then sit on bench Bring hands into position Oo T A FACING BACKWARD Pull drive cord then straddle bench attach driv cord to ankle straps then sit on bench JN e CAUTION Do not pull the drive cord past the end of the ergometer This could result damage to the Ergometer CAUTION Do not suddenly release the paddles or handles while using the Ergometer They could strike the monitor o
68. ducts and best service If you are ever dissatisfied with any of our products or service please contact us immediately We value your business Thank you VASA CUSTOMER SERVICE Tel 1 802 872 7101 Fax 1 802 872 7104 or 1 501 421 6254 9am 5pm Eastern Standard Time Monday Friday Email info vasatrainer com Website www vasatrainer com 80 Vasa Ergometer User s Manual 07 01 11 PART 5 Maintenance amp Troubleshooting VASA WARRANTY CLAIM FORM If you have a defective or malfunctioning part please contact Vasa by phone or email Next complete this form in its entirety and send it to us along with the part you wish to have repaired or replaced 1 Invoice Date of Purchase 2 Serial Number Located on the top of the fanwheel housing It is visible by looking through the air inlet perforated metal screen air inlet metal 3 Today s Date screen 4 Return Authorization Number Contact Vasa Inc to receive this number prior to making a return 5 Your Name ip 6 Your Address City State Zip 7 Your daytime telephone number Your Email address 8 Please describe the problem you are having Part Name Part Description of the Problem 9 Please contact Vasa prior to making a return Vasa Inc Warranty Service 1 Allen Martin Drive 5 Essex Junction VT 05452 Tel 802 872 7101 Fax 802 872 7104 or 501 421 625
69. e VM Monitor go to the Stroke Mode description in Section 2 of this manual 07 01 11 Vasa Ergometer User s Manual PART 4 Swim Training amp Workouts 55 GOAL IMPROVED HIP ROTATION Problem The swimmer has poor or weak hip rotation which creates a flat swim The core muscles need to be activated to initiate the hip roll DRILL HIP DRIVE Stroke Freestyle Distance 25 meters x 3 5 repeats Damper Level 1 2 Attachment Paddles or Handles Pace Below Race Pace Description The swimmer simultaneously drives the opposite hip into the padded bench just at the catch This won t give you the complete hip roll but it will activate the same muscles in the core used to initiate the hip roll which transfers energy and force into the stroking arm It can also help with timing and getting a sense of glide between strokes HIGH ELBOW CATCH Left Side NOTE all freestyle swim training on the Ergometer ideally would be done this way to maximize the conditioning and neuromuscular benefits Optional Tools Aids 1 To decrease stabilization lay on a rolled up mat or towel placed lengthwise on top of the Vasa padded bench This destabilization will create an even greater demand for activation of core muscles 2 Advanced swimmers try items such as a long Aeromat pad or a foam half round pad shown below Assessment Typically the energy cost for the Freestyle will increase when hip roll is initiated Times will im
70. e following 1 Remove any drive cord attachment swim paddles handles or kayak shaft and tether cords Store these and any other accessories in a secure place 2 To deter unwanted use and protect your investment keep your Vasa Ergometer covered when not 3s in use Vasa Ergometer Covers are available at www vasatrainer com and in the back of this manual You may wish to unplug and remove the electronic monitor for safe keeping See Part 1 Step 8 and follow instructions in reverse order to detach 4 Use a cable and lock between the D ring on the rear stanchion head and the U bolt on the under side of the seat carriage This will lock the bench in a fixed position 5 Store the Vasa Ergometer in a dry secure room or closet Avoid storing the Vasa Ergometer in a humid chlorine or salt air environment MEDICAL CLEARANCE See your Doctor before beginning any exercise program CAUTION Before exercising with the Vasa Ergometer or any other form of exercise please check with your physician first This is especially important if you are overweight if you have been inactive for awhile if you have injuries or if you have any history of heart disease in your family 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 Ergometer can be vigorous and demanding We suggest that you be in good health to achieve the best results 22
71. e recovery then e 50m easy then e 3 x75m building w each 15 non active recovery e Rest for approx 1 min then when you are ready begin the TEST Note Looking for a 1000 meters of straight effort at the same door level of 1 5 2 or what YOU feel is the most like real open water swimming in average conditions SAMPLE PROGRESSIONS NOVICE The primary goal of early developmental sessions for novices is to practice good form build specific swimming coordination and low levels of functional strength in gradually increasing durations The highest priority is to focus FIRST on excellent form in all movements Keep all efforts easy to steady and completely aerobic with damper door at level 1 With improved strength and coordination you may vary and or slightly increase intensity and resistance and continue the gradual progression of reps and sets as outlined in the examples For example Workout 10 below indicates 4x 100 at 30 seconds of non active rest nar The next step in the progression would be to 1 shorten the recovery portion from 30 to 10 15 or 2 increase the distance of the repetitions to 125 150 with the same non active recovery Be sure to challenge yourself but be patient and never let form deteriorate in exchange for either distance or intensity All below include a 30 second non active recovery nar between each set Drills and Functional strength RC work are in addition to the workouts bel
72. each step Replacement parts can be purchased at www vasatrainer com or by calling us directly at 1 800 488 8272 US only International customers please call 1 802 872 7101 DAILY 1 Clean monorail WEEKLY MONTHLY 3 MONTHS 74 TEAM CLUB USE 10 hours per week Heavy Use Clean entire machine Inspect paddles handles Inspect tether cords tubing and clips Apply Armoral or similar rubber protectant to tether cords Repeat WEEKLY steps Check the seat rollers for dirt buildup Monitor dust dirt buildup in air inlet amp outlet areas Vacuum as needed Monitor drive shaft amp lubricate with lithium grease as needed Repeat MONTHLY maintenance Inspect drive cord amp clips for wear Replace as needed Inspect rewind shock cord for wear Replace as needed IN HARSH or HUMID ENVIRONMENTS Apply lithium grease to screw threads on all nuts amp bolts This will help prevent corrosion and rust Repeat MONTHLY and 3 MONTH maintenance Replace two AA batteries in monitor Vasa Ergometer User s Manual PART 5 Maintenance amp Troubleshooting PERSONAL HOME USE Less then 10 hours per week Light to Moderate Use 1 Clean monorail Clean entire machine Inspect paddles handles Inspect tether cords tubing and clips Apply Armoral or similar rubber protectant to tether cords Repeat MONTHLY maintenance Check the seat rollers for dirt buildup
73. ee black specs on the rollers hold a damp rag or rag with all purpose cleaner up against the rollers as you slowly roll the bench back and forth This will rotate the rollers against the pad removing the dirt If you are unable to remove all the dirt you can use a ScotchBrite pad instead of a damp rag SEAT ROLLER INSTALLATION amp ROTATION Check the top seat rollers for wear If top rollers appear to be wearing more than bottom rollers rotate the top rollers with the bottom rollers Detailed instructions on page 75 CLEANING AIR INLET OUTLET SCREENS Monitor the dust build up on air inlet and outlet areas perforated metal located on the front assembly cover and under the damper door cover Vacuum as needed Diagrams and detailed instruction on page 76 DRIVE SHAFT LUBRICATION Apply a layer of lithium grease along the entire surface of the Drive Shaft to prevent corrosion amp rust Diagrams and detailed instruction on page 76 DRIVE CORD REPLACEMENT Worn drive cord should be replaced with new cord Signs of wear include fraying threads or any cuts in the cord It is recommended to replace the Drive Cord Clips and Rewind Shock Cord at the same time DRIVE CORD CLIP REPLACEMENT Replacement of the drive cord clips is needed when the clips are broken It is also HIGHLY recommended when you replace the Drive Cord REWIND SHOCK CORD REPLACEMENT The rewind shock cord should be replaced with new cord when it shows signs of wear o
74. els come together and the completion of the kick occurs as the toes are extended to maximize the streamlined position FINISH NOTE When doing this exercise DO NOT tether the bench so that your legs extend beyond the rear stanchion the bench should be free moving This could extend the drive cord beyond its intended length and damage your Ergometer TIPS e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord e Have someone watch you to help you match your body positions to those shown or set up a mirror or video camera to watch your stroke e Use a smooth and continuous stroke throughout the stroke 44 Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form SURF PADDLING ENTRY the catch e Start the pull with your left hand thumb first reaching forward and laterally out to catch the water e To help with the catch drop your left shoulder slightly when reaching MID STROKE e Out sweep Press the hand laterally to the body with only slight elbow flexion and begin to rotate the hand at the ENTRY catch wrist medially e In sweep Press the hand towards the hips through further flexion of the elbow and wrist A e Keep your elbows in a high position If there were an eye on your elbow it would be looking to the side in a direction perpendicular to the monorail FINISH in mi e With
75. en fatigued COOL DOWN 100m easy door at 1 66 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts INTEGRATING TOTAL BODY CONDITIONING WARM UP 300m all damper door 1 as 100 free 25 fly 25 breast 25 fly 25 breast 100 free MAIN SET 1 25 power wheel roll outs A 1 2 mins bicycle kicks with 1016 med ball overhead in a lat pull down motion B 1 2 mins flutter and or scissor kicks C 500m door 2 targeting gt 40 SR and 70w repeat 1 500m door 3 targeting gt 35 SR and 80w repeat 1 repeat 2 repeat 1 repeat 4 00 300m door 1 very easy w with perfect form FONDA COOL DOWN Pursuit Fitness triathlete Scott Johnson demonstrates the three exercises recommended ARM MOTION back amp forth de A Power Wheel Roll Outs B Bicycle Kicks with Medicine Ball C Flutter Kicks Roll back and forth Arms pull down motion while legs Legs alternate up amp down in a perform bicycle kicks scissor kick motion RACE PREP MUSCULAR ENDURANCE SESSION FOR EXPERIENCED WARM UP 100m all door 1 choice stroke and drills MAIN SET damper door 2 Start at 1k build to 3k 2 weeks out from goal event Intensity Begin at best average steady test watts Surge to sprint pace every 200 to simulate jumping a pack COOL DOWN 100 300m door 1 very easy w with perfect form 07 01 11 Vasa Ergometer User s Manual PART 4 Swim Tr
76. er e STROKE LENGTH R STROKE LENGTH L Setup m 3STROKE LENGTH is measured in centimeters 4 gt J 30 Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer VM MONITOR SPECIAL FUNCTIONS SETTING UP A PRE SET WORKOUT DISTANCE You can pre set a distance in meters for your workout and the VM monitor will countdown the distance and display the total time to achieve that distance To set the desired distance push the SETUP button you must be in BASIC MODE The left most number will be flashing Figure A Use the up f 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 monitor will then wait until you begin your workout to start counting Figure B When the pre set distance is completed the monitor will freeze so you can record the data Figure C After 5 minutes of inactivity the monitor will auto shut off To begin again or to reset the distance press SETUP twice NOTE The monitor will default to BASIC Pace Mode To change to BASIC Calorie or BASIC Power press the Display button Figure A Figure B Figure C T 29 ib LI LI METERS nnn LI LI LI i uu oom WATTS a 4g
77. er Figure E You may need to tighten periodically if frequently adjusted 10B 6 The monitor mounting stem is designed to allow for customized viewing To adjust the ANGLE tilted up and down tilted right and left use the ball and socket Figure F Figure C L bracket attached to monorail hose clamp mounting ball mounting bd socket prongs t connection cables one on each side of rail Figure D Figure F adjusting ANGLE Join mounting ball and socket Slide hose clamp over Adjust ANGLE by tilting position of together prongs amp tighten clamp monitor Clamp will hold desired by turning clockwise angle 14 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly STEP 10 C MULTI POSITION MONITOR MOUNT Best if you need to alternate between LOW and HIGH mounted positions frequently You will be attaching the monitor with either the L bracket that is be mounted to the monorail see STEP 10B or a slight variation of the lower monitor stem mount shown in STEP 10A The cable wires be routed through the center hole located 2 inches below the monorail bracket This will provide optimal viewing of the monitor for athletes looking to use their Vasa Ergometer for a variety of workouts 10C 1 Follow all of the directions on the previous page STEP 10B for the installation of the L Bracket and high monitor mount 10C 2 To move the monitor location to the
78. ergometer STROKES PER MINUTE o Specifics on how the monitor calculates this data can be found at the end of this section ON OFF button Figure A 5 48 e ACCUMULATED METERS Ini ILI i 25 5 WATTS ELAPSED TIME DISTANCE PACE 100M SWIM 45 500M KAYAK ly peni STROKE POWER tempo stroke 5 GETTING STARTED The monitor will need to obtain a signal from the Load Cells located on the inside of the machine each time it is turned on The monitor will then use that data to establish a zero force level for that workout If you install the connection cables when the monitor is ON make sure to RESET the monitor so it can calibrate correctly To RESET the monitor power it OFF by pushing the ON OFF button When you turn it back on again using the ON OFF button it will now be calibrated to the Load Cells As soon as you pull on the drive cords the monitor will automatically turn on and begin monitoring your performance You can reset the monitor using the ON OFF button Figure A VIEWING OPTIONS SWIM VS KAYAK There are two main views you can choose from on the monitor each providing data relative to that sport The two views are e SWIM VIEW e KAYAK VIEW The upper left corner of the top screen elapsed time will denote which VIEW are in If it is in Swim View th
79. ether SNAP PIN HOLE mumm Oo SO 10 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly NO PORT HERE PERFORMANCE MONITOR INSTALLATION OVERVIEW The following steps will walk you through the proper installation of the Performance Monitor The Monitor Location section will review the various monitor locations Select the location that will provide the best visibility for your training needs Steps 8 10 cover Battery Installation e Attaching the Cables e Monitor Location Options e Monitor Installation and Adjustment Performance monitor operation will be covered in Part 2 of this manual Acaution The monitor is a sensitive unit Please handle with care at all times STEP 8 INSTALLING BATTERIES IN THE PERFORMANCE MONITOR 8 1 Locate the performance monitor 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 monitor IMPORTANT REMOVE THE BATTERIES if the Vasa Ergometer will be idol for 3 months or more STEP 9 ATTACHING THE CABLES TO THE PERFORMANCE MONITOR NOTE Step 9 is informational only at this time Do NOT connect the monitor to connection cables until directed to in Step 10 9 1 The back of the monitor has three connection ports X R and L Figure A You will only be using the ports labeled R and L Do NOT use the port labeled X 9 2 Locate the two cables extending from rear cover
80. ewing of the monitor during kayak or canoe paddling workouts 10B 1 Place the L Bracket on the monorail 6 inches from the metal monorail bracket Figure B with the mounting socket facing the bench Figure A 10B 2 Wrap the Velcro cinch stap around the monorail feed the Velcro through Best P the buckle end pull to tighten and press Velcro down to fix L bracket place i 3 Figure C REDE to L bracket 10B 3 Attach the cables to the monitor as described in STEP 9 The cables bracket rail mount will be on each side of the rail for this mounting system gt NOTE The monitor may automatically turn ON when the cables are lt front of Ergometer monorail second or two until you hear a BEEP Push the ON button to power back on and begin your workout connected Before beginning your workout turn the monitor OFF and wait a monorail bracket 10B 4 Next you will attach the mounting ball on back of monitor to the mounting socket on the L bracket Before you attach the mounting ball make sure the hose clamp is located on the neck of the mounting stem and TN not on the prongs of the socket as in Figure D Line up the mounting ball RE with the socket and push gently so that the two snap together Figure B 10B 5 To secure the position of the monitor bring the hose clamp over the Socket prongs and tighten with the provided screw driv
81. for 50m between each rep Hold the same watts through the entire set but vary resistance On the door 1 settings SR should be high e g in the 40 45 range focusing on perfect form COOL DOWN 200m very easy COACH LYMAN WORKOUT 2 WARM UP 200m easy door at 1 DRILLS 12x 1 min alternating one arm only drill with steady swim Take 10 non active rest between each 1 effort MAIN SET 10x 100m w door at 2 like this 75 at EE intensity and then 25 at UT TP then COOL DOWN Change from paddles to handles for RECOVERY stroke e g flip over so that your legs are up near the top of Erg and do 8x 30 of recovery swimming w 10 of non active recovery then return to a normal position keep handles in place for 3 5 of easy cooldown swimming then stretch 07 01 11 Vasa Ergometer User s Manual 65 PART 4 Swim Training amp Workouts COACH LYMAN WORKOUT 3 WARM UP 200 easy Note start conservatively for the Main Set Decrease times for each 300 200 and 100 e g start slightly easier than you feel you can hold amp then finish at or around threshold intensity Door at 2 MAIN SET 1 x 300 45 non active recovery 2 x 200 30 non active recovery 3 x 100 do an easy 50 between each for recovery COOL DOWN 100 300 easy your choice COACH LYMAN WORKOUT 4 WARM UP 200 300m easy door at 1 MAIN SET 1 2x 500m at your steady state pace door at 2 MAIN SET 2 4x 1
82. h curve back TARGETED MUSCLES Rear Deltoids Rear Shoulders LEG EXTENSIONS START e Attach ankle straps around your ankles Taking the drive cord clips in opposite hands left cord in right hand amp right cord in left hand straddle the bench facing the rear Clip the drive cords onto the ankle straps so cord is on same side of monorail Sit on the bench with your legs bent over the end of the bench Grasp sides of bench for stability e Extend one leg until it is straight As you bring one leg back to start position bring the other leg towards finish position so legs are continuously moving D DO Contract the quadriceps muscles when the legs are fully extended DON T Do not allow the knee to go beyond a 90 degree angle when in the start position This will put excessive stress on the knee TARGETED MUSCLES Quadriceps NOTE When doing this exercise DO NOT tether the bench so that your legs extend beyond the rear stanchion the bench should be free moving This could extend the drive cord beyond its intended length and damage your Ergometer Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form PART 4 SWIM TRAINING TIPS amp WORKOUTS 4 1 EXAMPLE OF AN EXCELLENT HIGH ELBOW CATCH amp PULLING PATH The following analysis was provided by Haydn Woolley of Future Dreams Swimming www futuredreams co nz and by Coach Al Lyman of Pursuit Fitness www pursuit fitness com HIGH ELBOW CATCH Grant H
83. h the abdomen Pull with both arms at the same time fully extending arms toward hips Slowly return to starting position START FINISH TIPS e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord e Use a smooth and continuous stroke e Vary tempo for different training effects 50 Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form FUNCTIONAL TRAINING EKERCISES The following is a sampling of many other exercises possible to do on the Vasa Ergometer for Rehab Endurance and Circuit Training See our website for full listing and updates ASYMMETRIC EXTENSION ADVANCED START CAUTION This is an advanced exercise that requires a strong core and excellent balance Start slowly until you feel comfortable with the motion and your stability e Hold both handles and kneel on the bench facing forward Hook instep over back edge of bench for stability e Start with your arms extended in front shoulder width apart Keep back straight and hips stable e Simultaneously raise one arm toward ceiling while the opposite arm pulls straight down and back Fully extend both arms Reverse the motion raising the opposite arms up and back DO Fully extend both arms Keep an upright posture and hips stable X DON T Do not tighten neck muscles or allow hips to move forward or backward TARGETED MUSCLES Triceps Deltoids Shoulders Latissim
84. he Vasa Ergometer If the drive cords becomes difficult to pull like the cord is stuck do not continue to pull as this may damage your Ergometer e Perform proper maintenance on your Vasa Ergometer as recommended in Part 5 Maintenance amp Troubleshooting IMPORTANT Do not release the paddles or handles while using the Ergometer They could strike the monitor or front assembly and cause damage or injury Always return the handles or paddles slowly to the ready position on the front assembly IMPORTANT Do NOT pull the Keep hands clothing drive cord past the end of the and loose hair free ergometer It could damage of moving seat drive the machine cord and flywheel AIR INLET VASA orgomater gt 1 Do not 7 CORD CLIP with plastic covers removed MONITOR Do not release handles or paddles while using the Ergometer They could strike and damage the monitor Do not force the monitor when adjusting it side to side or up and down If necessary loosen the clamp a bit before adjusting NS DAMPER DOOR Keep eyes and hands clear of air outlet AIR OUTLET Do not put anything through the holes of the perforation in the air inlet and air outlet Be sure to remove fastpin with blue handle before adjusting the damper door 07 01 11 Vasa Ergometer User s Manual 21 PART 2 Using the Vasa Ergometer SUPERVISING CHILDREN We recommend supervising children at all
85. he separate instruction sheet packaged with the Kayak Foot Brace part VE K FB You will need to install kayak specific parts at this point prior to continuing with your assembly STEP 6 ATTACH FRONT ERGOMETER ASSEMBLY TO MONORAIL 6 1 Hold the front Ergometer assembly upright in one hand Lift the front end of the monorail up to the height of the front stanchion sleeve on the Ergometer assembly Insert the monorail into the sleeve until the holes in the sleeve line up with the holes in the monorail Figure B NOTE If the monorail will not slide all the way into the front stanchion sleeve loosen the socket set screw on the corner of the front Ergometer assembly Figure A using the 3 16 hex key allen wrench Do not remove the socket set screw Just loosen enough so the monorail can fit inside the sleeve 6 2 Insert one 2 1 2 button head screw through the sleeve and the monorail Figure C Thread and tighten one hex jam nut Figure C Tighten with 5 32 allen wrench and 7 16 wrench 6 3 Tighten the socket set screw against monorail using the 3 16 allen wrench This will secure the monorail to the inside of the sleeve so that it won t loosen or rattle while in use Figure C Figure A slide monorail into front stanchion sleeve ___ MONORAIL FRONT ERGOMETER 4 ASSEMBLY JI FRONT STANCHION SLEEVE Figure B if necessary loosen the socket
86. ide of the Velcro to the battery hatch Figure B Press Velcro firmly to battery hatch so adhesive makes solid contact IMPORTANT Do NOT allow the Velcro strip to extend beyond the door Velcro as the adhesive is very aggressive and could prevent the battery hatch from opening 10D 2 Next measure amp mark the EXACT location on the rear cover of the Front End Assembly as shown in Figure C below Remove the adhesive lining on the second Velcro strip and apply it to the marked location Press Velcro firmly to Figure B cover so adhesive makes solid contact Attach Velcro strip to monitor battery door region Do NOT cover any moving 10D 3 Allow adhesive to bond to cover for 30 minutes before next step region of the door 10D 4 Connect both cable connections to the monitor ports as described in STEP 9 10D 5 Join the two pieces of Velcro together by lining them up to one another and pushing them together firmly They will snap into place Figure D Indentation Line Indentation Line Figure C Figure D Top right corner of Velcro is positioned 2 Multi purpose use Monitor stays in UP and 3 RIGHT from the indentation lines a stationary fixed position on the Front End Assembly 16 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly 1 3 POST ASSEMBLY SAFETY CHECKLIST Please review the steps below to assure that your Vasa Ergometer is assembled correctly and ready for
87. ing Log in Part 3 of the User s Manual or create your own MONDAY Warm up Workout Cool down WEDNESDAY Warm up Workout Cool down FRIDAY Warm up Workout Cool down Leg drill examples MULTI STROKE Swim 3 5 minutes of each stroke in IM order Swim 4 minutes of each stroke in IM order No rest between strokes Swim for 16 minutes Record total meters and average watts to compare to next workout Easy Swim for 5 10 minutes to bring down heart rate Stretch after 2 MINUTE INTERVALS Swim 5 10 minutes of desired stroke Swim desired stroke for 2 minutes at race intensity Rest for 1 minute active rest easy swim ming Repeat up to 8 sets Record total meters amp average watts to compare to next workout Easy Swim for 5 10 minutes to bring down heart rate Stretch after POWER INTERVALS ALTERNATING SWIMMING AND LEG DRILLS Do a 5 minute bike or run followed immediately by a 5 10 minutes swim of desired stroke Swim desired stroke for 1 minute all out effort Switch to Leg drill see below for 2 minutes Repeat up to 8 sets Record total meters amp average watts to compare to next workout Easy Swim for 5 10 minutes to bring down heart rate Stretch after 1 Leg extensions on the Vasa Ergometer 2 Breast stroke kick on the Vasa Ergometer 3 Plyometric Push Offs on Vasa Trainer 4 Stationary Bike 5 Step Ups Stepping up and down on a stable bench or block OTHER EXERCISES
88. ining See the sample Vasa training log in the end of the Workout section This can serve as a guide for tracking these components in your training program You are more likely to be satisfied with your exercise program if you keep an effective log 07 01 11 Vasa Ergometer User s Manual 39 PART 3 Technique amp Form SWIMMING TECHNIGUE There are two parts to the basic stroke 1 the propulsive stroke and 2 the recovery The movements are blended together since the entire stroke is smooth and continuous There is no need to stop at any point of the stroke unless you are isolating a certain part of the stroke or if you are working on tech nique aspects of the stroke Complete the stroke sequence comparing your hand arm elbow and body position to those shown in the pictures on the following pages Improper technique can result in injury or poor results Ideally have a coach observe your technique too You can also use a mirror or video camera monitor set up in front of you to view your stroke KEY POINTS TO REMEMBER e Be certain your hand position in the paddles or handles is comfortable and stable e Keep your elbows high at the catch and throughout the stroke Concentrate on simulating perfect stroke technique e Use a continuous fluid motion throughout the stroke e To avoid bumping your feet on the rear stanchion as the seat roller forward keep your feet 6 8 inches apart so that they straddle the monorail as you glide fo
89. ition Do not flick your wrist at end of stroke HIGH ELBOW CATCH EARLY VERTICAL FOREARM TIPS Imagine you are paddling a surfboard with the rails of the surfboard forcing you to stroke so the creases on the insides of the elbows pass the outside of the surfboard rails without touching the rails If you imagine your elbow as an eyeball then be sure that eyeball is looking out perpendicular to the monorail all the time This sets the arm into a high elbow or EVF position HIP DRIVE Once the above is built in the muscle memory you can add the element of hip drive This is done by to driving your opposite hip into the padded bench when you apply pressure to paddles with each stroke When you extend forward with right arm set that arm into EVF then as you apply pressure to paddle you drive left hip bone into bench at same time thus transferring core muscle energy into the hand and arm Suggestions for athletes and coaches using the Vasa Ergometer Improving stroke technique Use a long mirror on the floor or on the side so you can watch your form focusing on a high elbow pull and recovery Capturing your Erg workout on video front side can also provide excellent feedback Endurance Do longer sustained sets of 15 minutes and longer swimming at a power output around 70 75 of your 10 sec max power Anaerobic power amp speed Do shorter efforts 5 15 seconds in duration between 95 100 of your maximal efforts with almost ful
90. ition while machine is in use mounting hose clamp You may need to tighten periodically if the monitor is adjusted frequently om socket prongs 10A 4 The monitor mounting stem is designed to allow for customized Figure B viewing To adjust the ANGLE tilted up and down tilted right and left use Join mounting ball and socket the ball and socket Figure D To move the POSITION right side or left side together be sure to use the stem to slide the monitor right or left Figure E IMPORTANT Do NOT slide the monitor to adjust Left and Right position You will NOT have to loosen the Hose Clamp for any of these adjustments SLIDE STEM ONLY Do NOT use monitor to slide Figure C Figure D adjusting ANGLE Figure E adjusting POSITION Tighten hose clamp by turning adjust ANGLE by rotating on ball and socket adjust POSITION of monitor by sliding clockwise Do NOT slide left and right use stem to slide stem Left amp Right 07 01 11 Vasa Ergometer User s Manual 13 PART 1 Assembly KG sre 10 B HIGH POSITION MONITOR MOUNT Best viewing angle for exercises done from seated or kneeling on bench Kayak Canoe Nordic Poling Physical Therapy You will be attaching the monitor to the L bracket that will be mounted to the monorail Figure A Cable wires must be routed through the center hole located 2 inches below the monorail bracket This will provide optimal vi
91. l recovery 1 3 minutes Motivation Mix up your workouts and doing alternative strokes in addition to freestyle like butterfly breast stroke and recovery strokes 07 01 11 Vasa Ergometer User s Manual 61 PART 4 Swim Training amp Workouts 62 ANAEROBIC POWER INTERVALS Set distance intervals at an intensity or a pace just below your race pace with a 1 minute easy swim or rest between sets Use the stroke of your choice Triathletes use freestyle IM swimmers can vary strokes with each set WARM UP 10 15 minutes of freestyle WORKOUT Sprint swim 10x50M just below pace Rest for 1 minute between sets Middle swim 10x100M just below race pace Rest for 1 minute between sets Distance swim 10x200M just below race pace Rest for 1 minute between sets COOL DOWN Easy swim for 5 15 minutes followed by stretching TIME TRIAL AT RACE INTENSITY Swim a set distance while you maintain a specific target pace or intensity Record and log your time to evaluate improvement NOTE You can use the Audible Stroke Rate Tempo Beeper to help swim at your desired stroke rate Details on setting the Audible Tempo Beeper go to Section 2 on VM monitor operation WARM UP 10 15 minutes of freestyle WORKOUT Sprint swim 100M at race pace Recover with easy swim for 5 minutes Repeat 2 3 times Middle swim 400M at race pace Recover with easy swim for 5 minutes Repeat 1 time Distance swim 1500M 3000M at race pa
92. lds are as follows Top ELAPSED TIME since start of workout Second TOTAL CALORIES since start of workout Third AVG CAL HOUR for the last stroke Bottom Right STROKE POWER watts for the last stroke Bottom Left STROKE RATE in strokes per minute VASA ergometer For more information on meters and pace see the end of this section 5 TEMPO BH ELAPSED TIME TOTAL CALORIES e AVG CAL HR e STROKE POWER STROKES MINUTE 28 Vasa Ergometer User s Manual PART 2 Using the Vasa Ergometer 07 01 11 STROKE MODE Stroke Mode gives you more specific information about each stroke and shows information for the left and right strokes separately 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 FORCE MAXIMUM FORCE and STROKE LENGTH You can choose these sub modes by pressing the Display button on the monitor keypad make sure you are in stroke mode first see above Each time the Display button is pressed the display changes to the next mode This can be done at any time without affecting the operation of the monitor When in Stroke Mode the top three fields always display the same information the bottom left and right fields will change as you
93. ly the paddles handles and the tether cords and lock these in a safe place between training sessions A cover also works well to deter unauthorized use See PART 2 for more information on how to make your Vasa Ergometer tamper resistant 72 Vasa Ergometer User s Manual 07 01 11 PART 5 Maintenance amp Troubleshooting GETTING TO KNOW YOUR VASA ERGOMETER idler pulley JASA anmutar gt ee drive cord amp drive cord cli seat carriage S holds seat rollers front inlet cover rear outlet cover damper door tether cord lt ___ _ rewind cassette contains rewind shock cord front end assembly front inlet cover removed front cover mounting bracket monitor connection cable part of the load cell pi co drive cord drive spool black spool amp white spool load cell fan housing PATER load cell mounting bracket rewind shock cord CAUTION Do NOT attempt to remove the cord or RCA without proper instruction The rewind cord is under tension front cover mounting bracket 4 amp front end frame weldment 07 01 11 Vasa Ergometer User s Manual 73 PART 4 Swim Training amp Workouts VASA ERGOMETER MAINTENANCE SCHEDULE To keep your Vasa Ergometer working at its best please follow the suggested maintenance schedule The chart below outlines a general plan based on hours of use The following pages will provide more details on
94. m you are experi encing If you are instructed to return the part for replacement or repair please follow Steps 3 thru 5 below STEP 3 To return a part for replacement or repair please complete the Warranty Claim form on the next page photocopy it first Include your dated proof of purchase if available serial number return autho rization number RA is provided by contacting Vasa Inc in Step 2 above and a written description of how the part s failed so that we may continue to maintain our highest quality control STEP 4 Properly package the defective or malfunctioning part s It is the responsibility of the pur chaser to ensure that the product is properly packaged and insured for return as any damage suffered is at the purchaser s risk and is not covered by this guarantee The purchaser is responsible for all shipping costs We recommend saving the original packaging from your Vasa Ergometer If you do not have the original packaging you may purchase replacement packaging from Vasa STEP 5 Ship the defective or malfunctioning part s and the Warranty Claim Form to us at the address on the Warranty Claim Form STEP 6 Upon receipt of the part s we will inspect the defect or damage claimed Vasa Inc retains the option of replacing or repairing the parts We will send the replacement part or the repaired part back to you in a timely manner We at Vasa consistently strive to provide you the customer with the highest quality pro
95. n and your stability e Connect the handles to the drive cord Pull handles to engage drive cord and place hands on front of bench Straddle the bench then kneel on bench facing forward Hook instep over back of bench e Start with one arm extended in front and the other arm extended to the rear palms facing in as if holding pole grips e Simulate the single poling motion by initiating the pull with the abdomen Pull one arm backward as as you recover with the other arm forward Keep a consistent cadence throughout the motion fully extending arms toward hips in the FINISH position START FINISH TIPS e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord e Use a smooth and continuous stroke e Vary tempo for different training effects 07 01 11 Vasa Ergometer User s Manual 49 PART 3 Technique amp Form NORDIC DOUBLE POLING CAUTION This is an advanced exercise Be sure to hook your instep over the bench and engage your abdominals for stability Start slowly until you feel comfortable with the motion and your stability e Connect the handles to the drive cord Pull handles to engage drive cord and place hands on front of bench Straddle the bench then kneel on bench facing forward Hook instep over back of bench e Start with arms extended in front holding handles palms facing in e Simulate the poling motion by initiating the pull wit
96. 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 IMPORTANT Please save Box 3 and its inner packaging for the unlikely event that you would need to ship the Vasa Ergometer Box 3 and its packaging is specifically designed to protect the front assembly STEP 1 UNPACK BOX 1 AND BOX 2 DO NOT UNPACK BOX 3 YET 1 1 Unpack Box 1 and Box 2 and lay the contents out on the floor NOTE DO NOT UNPACK BOX 3 Once the monorail bench and rear stanchion are assembled you will slide the front assembly out of Box 3 and attach it directly to the monorail BOX 1 Na 4 HARDWARE BAG INCLUDES REAR Po 3 16 hex key allen STANCHION P 2 1 2 button wrench 1 VE2 TETHER CORDS 5 32 hex key allen VE TETHER wrench 1 I 1 hek 4 e S 7 16 wrench 1 STANDARD BENCH lockwasher 4 e 9 16 1 2 DU bi h 1 Wi SEAT CARRIAGE hat washer 4 IN BOX 4 3 VT0796 screwdriver 1 l IN BOX 1 SWIM VERSION BOX 2 e SY v md mid RC EUER ae POWER PADDLES EXERCISE HANDLES MONORAIL 16AL E PWR PPAD 8M WHD BOX 3 IN BOX 3 KAYAK VERSION FRONT END ASSEMBLY gt
97. number Please contact Vasa for a shipping quote for orders outside the Account Expiration Date CWE continental US states or for shipping weights exceeding 60 pound Prices subject to change without notice VTIM 0710 Name on Card Sig nature Step 7 Place your Order Vasa Inc SHOP ONLINE www VASATRAINER com C DANG CMM EROS CALL TOI REE 1 800 488 VASA Essex Junction VT 05452 NTERNATIONAL please call 1 802 872 7101 MA info vasatrainer com FAX 1 802 872 7104 or 501 421 6254 wwwNvVasatrainer com
98. o use the blue fastpin on top right of damper door window This pin will lock the damper door at desired setting but is not requireed 07 01 11 Vasa Ergometer User s Manual 23 PART 2 Using the Vasa Ergometer DAMPER DOOR SETTINGS RELATING TO POWER AND FORCE OUTPUT At high settings 5 6 7 it feels like swimming against a current At low settings 1 amp 2 it feels more like swimming with a current So if you select a setting of 1 you will have to move your arms faster than your normal speed in still water to generate the same power faster stroke rate If the you select a setting of 7 you will have to move your arms slower than your normal speed in still water to generate the same power slower stroke rate Mathematically this is expressed by the equation Power Force x Velocity The fan resistance determines the force a higher setting is a higher force and the hand speed is the velocity So the same power can be achieved with either a high resistance setting combined with a low hand speed or a low resistance set ting combined with a high hand speed As you would expect there will be a setting where an individual can produce the maximum power due to physiological and biomechanical efficiency and this setting will likely be different depending on the individual s body and training The monitor calculates power by sampling the force and hand speed many times per second throughout the stroke Therefore it calculates power produced amp
99. orkout once you pull on the drive cords it will begin counting down the time Vasa Ergometer User s Manual PART 2 Using the Vasa Ergometer after completing the time interval the monitor will count down the rest interval SETTING 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 DISPLAY to show the time split interval Figure B Use the arrow buttons to select a different split interval NOTE The split times will reset back to the defaults when the monitor is turned off Figure A Figure B Split Distances f Split Times 25M 30 sec default 50M default i i 1 00 min 100M 2 E 2 00 min 200M 9 6 3 00 min 1000M 4 00 min 5 00 min o 10 00 min e e push setup then review to change defaults DISTANCE TIME use arrows to set desired splits press display to toggle between distance and time splits WORKOUT REVIEW The VM Monitor contains a workout review feature that will store up to 20 splits or intervals After you complete your workout the monitor will display Figure C your TIME DISTANCE AVERAGE PACE and STROKES MINUTE for the most recent interval Figure Pace is dependent on which
100. ovement To keep the bench stationary install the ROM knob kit optional accessory pg 24 or 5 if you weigh more than 200 165 consider opening the damper door wider or putting a 1 2 inch thick block under the rear stanchion base bar to reduce the slope angle of the monorail YMPTOM Th Remedy 1 Replace the rewind shock cord The recoil strength of the rewind shock cord will decrease over time and will need to be replaced Order information can be found on page 83 or 2 If you have removed the front inlet cover and discovered that the shock cord is tangled around one both drive spool s please contact Vasa 07 01 11 Vasa Ergometer User s Manual 79 PART 5 Maintenance amp Troubleshooting STATEMENT OF GUARANTEE WARRANTY The Vasa Ergometer is guaranteed against all defects in materials and workmanship for non moving parts for as long as you own your machine when used according to the instructions in this manual We will re pair or replace free of charge any non moving part found to be defective This guarantee is valid only when accompanied by dated proof of purchase GUARANTEE LIMITATIONS The Vasa Inc lifetime guarantee does not include the monitor batteries monitor tether cords rewind shock cord hand paddles handles or seat carriage rollers which are considered moving parts see limited warranty Vasa Inc will not guarantee against rust paint peeling or tarnish if your machine is stored or used in or
101. ow 1 6x 25 15 nar repeat Total 300m 6 16x 25 10 nar repeat Total 800m 2 8x 25 15 nar repeat Total 400m 7 8x 50 15 nar repeat Total 800m 3 4x 50 15 nar repeat Total 400m 8 4x 75 15 nar repeat Total 600m 4 12x 25 10 nar repeat Total 600m 9 8x 50 10 nar repeat Total 800m 5 5x 50 10 nar repeat Total 500m 10 4x 100 30 nar repeat Total 800m 64 Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts SAMPLE SESSIONS EXPERIENCED GENERAL NOTES Usually up to 3k rarely above on average 1 5 2k Target for most 3 quality sessions per week during build Frequently use 400 500m as prelude to bike run sessions Long indoor bike days rotate VASA and bike trainer Incorporate Rotar Cuff shoulders functional strength exercises pg 50 As bike amp run taper increase VASA frequency amp volume increase Mirror videotape watch and ensure perfect elbow position Incorporate slight HIP roll rotation timed with shoulder rotation TECHNIQUE MUSCULAR CUES Where is tightness or soreness If Triceps inner elbow deep shoulders dropping the elbow If Upper Pecs Lats Upper Abs proper technique on COACH LYMAN WORKOUT 1 WARM UP 300 500m easy door at 1 SR 30 watts 30 40 MAIN SET 5x 200m holding your TT test watts pace Alt door settings this way 2 1 3 2 1 Swim a VERY EASY door 1 recovery
102. prove due to a longer more powerful stroke with decreased drag Rolled up Mat or towel AeroMat Foam Half Round You can purchase the Aeromat beams foam half rounds and fitness mats at most online fitness supply stores Or you can start by using a rolled up bath towel from your linen closet Vasa Ergometer User s Manual 07 01 11 PART 4 Swim Training amp Workouts GOAL IMPROVE ON YOUR HIGH ELBOW CATCH Problem The elbows drop during the catch thereby greatly reducing pulling power and increasing drag DRILL FOREARM PULL Stroke Freestyle amp or Butterfly Distance 25 meters Repeat drill up to 10 times Damper Level 1 2 Attachment Handles Pace Below Race Pace Description Keep your head down in a neutral position while making your body long head to toe throughout the drill After you make your catch focus on initiating the pull with your fore arm Be sure to keep your elbow high as if your arm needs to fit around a barrel or there are eyes on your elbows looking out to the sides perpendicular to the monorail Finish all the way to your hips with your fingers pointed down After you feel you have performed this with proficiency gradually build your speed up to race pace continuing to focus on the high elbow catch Optional Tools Aids 1 Use a video camera to see your elbow position Set up the camera at the back of the Vasa Ergometer so you can see if your elbows are dropping 2 Place an object like
103. r Vasa Ergometer on the deck of a pool be sure to place a rubber mat under the machine to prevent it from slipping and to prevent contact with water from the pool DO NOT use the Ergometer directly on the concrete surface of a pool deck without a rubber mat between the machine and the concrete floor WARNING MA Use of the Vasa Ergometer UR in humid chlorinated or salt i air environments will void the lifetime guarantee STORAGE OF YOUR VASA ERGOMETER We recommend storing your Ergometer in a dry indoor environment away from a humid and or chlorinated climate The Vasa Ergometer is not designed to be left outdoors in the elements of direct sunlight rain or ocean air If you must leave your Vasa Ergometer outdoors either cover completely with a waterproof cover or remove the monitor padded bench and seat carriage assembly the paddles handles and the tether cords and take them inside Cover the rest of the machine with a waterproof cover or tarp to minimize moisture collection on the metal parts Vasa Ergometer covers are shown on the Accessory page located in the back of this manual or online at www vasatrainer com SECURING THE VASA ERGOMETER IN SCHOOLS AND PUBLIC FACILITIES Schools and teams may want to keep their Vasa Ergometers set up in the gym or training facility yet will not want to risk injury to students vandalism or theft of key parts We suggest that you remove the moni tor padded bench and seat carriage assemb
104. r front assembly and cause damage or injury Always gently return the handles or paddles to the ready position on the front assembly 20 Vasa Ergometer User s Manual PART 2 Using the Vasa Ergometer 07 01 11 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 e 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 Always return the handles or paddles slowly to the ready position on the front assembly e Follow instructions on the previous page for safely getting on and off the Vasa Ergometer e Always instruct bystanders especially children to keep totally clear while Ergometer is in use especially of the moving seat carriage drive cords and flywheel Avoid wearing loose or slippery clothing Always tie up long hair so it s clear of moving parts on the machine Keep eyes and hands clear of the air outlet below the damper door To avoid blowing dust into the air eyes or into the electronics do not operate in a dusty area e Do not operate if the plastic covers on the front assembly are removed e Do not pull the drive cords past the end of t
105. r has lost its elastic properties Inspect the cord by removing the front assembly cover The rewind cord is the black or blue cord that is wrapped around the Drive Spools It is recommended to replace the Drive Cords and Drive Cord Clips at the same time as a preventative step LUBRICATION OF HARDWARE Apply lithium grease or thick oil to all screw threads on all nuts amp bolts This will help prevent corrosion and rust 07 01 11 Vasa Ergometer User s Manual 75 PART 5 Maintenance amp Troubleshooting SEAT ROLLER INSTALLATION AND ROTATION 1 Remove the rear stanchion from the monorail a Remove any tether cords you may have attached b Loosen the socket set screw on the corner of the rear stanchion sleeve using the 3 16 hex key allen wrench c Loosen and remove the monorail screw and nut 2 1 2 button head screw d Pull the monorail out of the rear stanchion and SLOWLY lower the monorail and the rear stanchion to the ground CAUTION The seat carriage and bench will roll forward make sure to lower the monorail slowly to avoid pinching your hands 2 Hold the monorail in one hand and hold the middle underside of the seat carriage and remove the assembly from the monorail 3 Place the padded bench seat carriage assembly upside down so the rollers are visible 4 Use two 7 16 wrenches or adjustable wrenches to loosen the nut and screw which holds each of the four seat carriage rollers in place IMPORTANT Note the posi
106. rward e Getting safely on and off your Vasa Ergometer is an important part of your program Please follow the guidelines below for the basic swimming stroke For other positions please refer to PART 4 Vasa Ergometer Exercises e Do not release the paddles or handles while drive cords are extended They could strike the monitor or front assembly and cause damage or injury Always manually return the handles or paddles to the ready position on the front assembly e During the basic swimming or paddling strokes your arm hand and body position need to simulate proper stroke technique as closely as possible Ask your coach or a friend who knows proper stroke technique to observe and point out areas that need correction You can also place a mirror in front of you and beside you if possible to watch your technique or set up a video camera and film your workout in order to analyze stroke technique 1 Place hands handles 2 Pull handles paddles to 3 Lie on bench and keep one foot 4 Bring foot off floor and bring hands paddles engage drive cord and place on floor to adjust your position on into start position 40 hands on front edge of bench bench SAFETY NOTE Do not release the paddles or handles while the drive cords are extended They could strike the monitor or front assembly and cause damage or injury Always manually return the handles paddles slowly to the ready position on the front assembly
107. s seconds for your workout For interval training you can pre set a REST INTERVAL between your exercise intervals The VM monitor will countdown the distance or time and rest intervals When the workout is complete the VM monitor will display the total time and distance covered If you want to pre set SPLITS and REVIEW each interval see Setting Split Times and Workout Review on page 33 INTERVAL TRAINING pre set distance with rest interval To set the desired distance press the SETUP button The first display will be DISTANCE Figure A With DISTANCE in the display Figure A use the up 1 down and right arrows to change the flashing number to the desired distance Note you must be in BASIC MODE to program intervals After pressing SETUP press DISPLAY to toggle between DISTANCE REST TIME for distance intervals TIME and REST TIME for time intervals After setting the desired distance press DISPLAY to set the REST interval With REST in the display Figure B use the arrows to set the desired rest time Once you have set the desired workout press SETUP to exit As soon as you pull on the drive cords the monitor will start counting down the distance Figure C When the first distance interval is completed the monitor will countdown the rest interval Figure D When the rest interval is complete the monitor will stay ready for the next distance interval Figure C When you have completed your
108. secured for best viewing angle 1 SWIM LOCATION Installation Instructions for SWIM MOUNT See STEP 10 A Mounted Low on Stem B KAYAK HIGH MOUNT B BEST LOCATION FOR Kayak amp Canoe paddlers Ideal for workouts sitting on the bench NOTE Install on stem so the monitor can be adjusted tilted and secured for best viewing angle 2 KAYAK LOCATION Installation Instructions for KAYAK MOUNT See STEP 10 B Mounted High on Rail Stem CAUTION Do NOT USE THIS MOUNT when performing workouts while lying on the bench As the bench travels up the rail you could damage the monitor or injure yourself Can Alternate between these two mounts C MULTI PURPOSE ALTERNATING HIGH LOW MOUNT BEST LOCATION FOR Various workouts exaple Swim amp Kayak Ideal for a variety of workouts requiring both lying or sitting on the bench NOTE Easily switch from High Rail Mount to Low Mount in seconds Both locations allow for securing set angle for best viewing 3 MULTI ALTERNATING LOCATION Installation Instructions for MULTI ALTERNATING See STEP 10 C ias re A D MULTI PURPOSE FIXED MOUNT BEST LOCATION FOR Multiuser s with different needs Stationary Fixed position that does not require any set up NOTE Least desirable location Angle of the monitor is fixed which will NOT allow you to adjust the tilt Installation Instructions for MULTI FIXED See STEP 10 D 4 MULTI FIXED POSITION Mounted Middle on
109. the hand at the hip and palm facing towards the feet press back by extending the arm to approximately 90 of t full extension MID STROKE e Keep your arm in line with your body to reduce drag e Finish strongly with a final push of the hand mos n RECOVERY e Elbow leads with hand relaxed directly under the elbow trailing fingers then reach forwards to the entry position TIPS e You can also do this exercise in a kneeling position to simulate paddleboarding the ready position to FINISH that killer wave See next page m e If it seems too easy open the damper door to a higher setting e If the seat rolls too far forward attach a harder tether cord Have someone watch you to help you match your body 4 positions to those shown set mirror video Z camera to watch your stroke e Use a smooth and continuous stroke throughout the stroke FEET DOWN FEET UP e You may choose a feet up or feet down position whichever is more comfortable 07 01 11 Vasa Ergometer User s Manual 45 PART 3 Technique amp Form SURF PADDLING KNEELING PADDLE BOARDING CAUTION This is an advanced exercise Be sure to hook your instep over the bench and engage your abdominals for stability Start slowly until you feel comfortable with the motion and your stability f 4 NG MID STROKE i MID STROKE 7 FINISH
110. tion is generated by the rotation of the torso and not solely by the pulling action of the arms The arms will remain in a nearly straight position transferring power to the paddle as the body rotates e The feet will brace the body during rotation FINISH e The paddle should exit the water when the lower hand reaches the mid thigh or hip TIPS e If resistance seems too light open the damper door to a higher setting Use a smooth and continuous stroke e Vary tempo for different training effects SWITCHING SIDES OPTION FINISH 1 ONE PADDLE SHAFT e Disconnect the paddle end loop from the drive cord clip e Reconnect the paddle end loop to the other drive cord clip NOTE We do not recommend you paddle on the opposite side of the drive cord connection Doing so will cause increased wear of the drive cord due to rubbing on the monorail and potentially the monitor 2 TWO PADDLE SHAFTS e Connect one paddle to each of the drive cord clips one on left side and one on right side e Rest the handle of one paddle in the middle portion of the foot brace and use the other paddle to start your workout e Switch paddles when you want to switch sides 48 Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form NORDIC SINGLE POLING CAUTION This is an advanced exercise Be sure to hook your instep over the bench and engage your abdominals for stability Start slowly until you feel comfortable with the motio
111. tion of the spacers and rubber washers for re assembly See drawing below 5 Install the new rollers rotate the rollers or move the rollers for a tighter or looser fit making certain that the spacers and washers are positioned exactly as they were before removing them see drawing below Tighten the nuts until you see the rubber washer just begin to compress NOTE Avoid over tightening as this will place side pressure on the bearings and can cause premature wear Tighten the nuts until you see the rubber washer just begin to compress To test tightness spin the roller the roller should roll freely but should not be able to spin freely for more than 2 3 seconds 6 Replace the seat carriage on the monorail then replace the rear stanchion onto the monorail Replace and tighten the monorail screw and nut Tighten the socket set screw on the rear stanchion sleeve with the 3 16 hex key allen wrench SIDE VIEW OF SEAT CARRIAGE WITH PADDED BENCH not drawn to scale upper front roller O upper rear roller MONORAIL lower rear roller OOO front of machine OOO i e looser fit tighter fit E lt UBOLT i rubber washer 3 hex cap screw Ww Y SEAT CARRIAGE MONORAIL cross section viewed from end of machine END VIEW OF SEAT CARRIAGE 76 Vasa Ergometer User s Manual 07 01 11 PART 5 Maintenance amp Troubleshooting DRIVE SHAFT FLYWHEEL AIR INLET amp OUTLET MAINTENANCE
112. us Upper Back Core Stabilizers CHEST PRESS PUNCHING START e Hold both handles facing backwards pull on handle to engage drive cord and walk to the bench e Straddle the bench facing the back of the Vasa Ergometer then sit on the bench with your knees bent 90 degrees The bench should be fully supporting your upper legs e Start with upper arms at your side and elbows bent 90 degrees palms facing down e Extend your right arm out in front of your chest until your arm is fully extended punching motion e As you return your right arm back to the start position extend your left arm out e Repeat this sequence A DO Pause briefly in the FINISH position and flex the pectorals for an extra contraction R DON T Do not twist upper body during the press Movement should be from the pectorals TARGETED MUSCLES Outer Pectorals 07 01 11 Vasa Ergometer User s Manual PART 3 Technique amp Form 51 52 CROSS CABLE REVERSE FLY e Cross the cables by taking the right handle with left hand amp the left handle with right hand e Hold handles as you sit on the bench facing forward with knees bent over the front of the bench e Start with arms fully extended in front of you with your palms facing in or down e In a sweeping motion pull the handles outward and back Reverse motion to return to starting position D DO Contract core muscles at all times Feels like pinching shoulder blades together R DON T Do not arc
113. ust and roller debris will accumulate on the rolling surface of the monorail We recommend routine cleaning of the monorail surface and the roller surface See the seat carriage roller installation and rotation instructions in this manual pg 76 NOTE New seat rollers typically need to wear into and conform to the monorail As this happens they will naturally emit some debris which will need to be removed Typical break in takes between 25 200 repetitions YMPTOM Th t carri is wobbly or Remedy The top seat rollers may have worn down Move the bottom two seat rollers so they are closer to the monorail See instructions for seat roller installation and diagrams located in the maintenance sec tion pg 76 YMPTOM Th bench feels wobbly or rattles Remedy It is likely that the bolts holding the bench on the seat carriage are loose and need tightening or the seat rollers need adjustment see previous symptom amp remedy Tighten all four bolts with the 7 16 wrench Make sure you have used the lock washers and flat washers between the bolt head and the seat carriage bracket in order to secure the bolts See assembly instructions pg 5 mptom Th t carri bumps the rear nchion in between h stroke How I liminate this bumpy ride Remedy 1 Increase the tempo of your stroke 2 increase your force per stroke 3 decrease the level thickness of tether cord 4 anchor the seat carriage amp bench assembly to prevent m
114. view Swim vs Kayak you are in Swim view will display pace 100M while Kayak view will display pace 500M To review the information for each split press the REVIEW button To review next split press the UP and DOWN arrows The split information shown is Figure D 2 06 x VASA ergometer Top TIME of the interval Second DISTANCE of the interval Third AVERAGE PACE 100M or 500M for the interval AE _ gag a a Bottom Left INTERVAL number Note After 5 minutes of inactivity the monitor will auto shut off and clear your workout data LLG LYS 2 05 5 Sg i 00 ee 1D i 138 90 le of a 100M workout with 25M CA L3 B gt Split 1 Split 2 Split 3 Split 4 34 Vasa Ergometer User s Manual 07 01 11 PART 2 Using the Vasa Ergometer AUDIBLE STROKE RATE TEMPO BEEPER The VM monitor contains an audible stroke rate tempo beeper which allows you to set a desired stroke rate strokes per minute and keep pace by listening to the beeper tone tempo To set the tempo beeper press and hold SHIFT then press TEMPO up arrow Figure D Set the desired stroke rate per minute using the up 1 down J right arrow keys To exit press and hold SHIFT then press TEMPO up arrow f The VM monitor will beep every cycle according to the STROKE RATE SPM you set To
115. wu FINISH 46 Vasa Ergometer User s Manual 07 01 11 PART 3 Technique amp Form KAYAK PADDLING SET UP e Install the foot brace and position it for optimal form and knee bend as noted on page 10 It will be easiest to change your seat position on the bench by setting the foot brace and then sliding your seat on the bench e Connect the kayak paddle end loops to the drive cords right cord to right end of paddle left cord to left end of paddle e Hold the paddle shaft with your hands slightly wider than shoulder width apart The arms will maintain a nearly straight position throughout the paddle motion e Sit on the bench and position your feet so they are comfortable on the foot brace The legs will have a slight bend at the knee The shoulders will be slightly ahead of the hips CATCH e Start by rotating the trunk and shoulders to bring the bottom arm forward t E and the upper arm to chin level see photo on right E The lower paddle side should catch at the same level as the foot CATCH MID STROKE e The paddling motion is generated by the rotation of the torso and p not solely by the pushing or pulling action of the arms The arms will remain in a nearly straight position transferring power to the paddle as the body rotates e The leg on the same side as the stroke will extend while the off side leg will flex creating better torso rotation ry em FINISH t A
116. x Figure C Hold the top bar and lift to an upright position Figure D Set the Inner Box containing the Monitor aside until Step 9 5 5 Tilt the front assembly so that the wheels engage allowing for easy transport Figure C Be sure to have a secure hold on the frame so it does not fall over 5 6 Wheel over to the monorail rear stanchion assembly In your User s Manual follow STEP 6 to attach to monorail NOTE have the 3 16 hex key wrench available in case you need to loosen the set screw on the front assembly in the next step Figure A Figure B Remove packaging inserts Set cardboard insert aside Place foam front of box opening to protect front assembly BOX 3 7 pp SIDE 1 down CARDBOARD 7 NSERTs OPEN BOO 4 L position foam EH padding in front open BOTTOM END of box e 7 of open box Figure C Figure D _ 7 2 lift toward monorail N monorail will insert CARDBOARD INSERT gt FOAM PADDING under cardboard SAVE carefully slide assembly onto foam padding eme engage the Pa wheels for Box amp inner transport packaging X WHEELS 8 Vasa Ergometer User s Manual 07 01 11 PART 1 Assembly KAYAK EOUIPMENT SUPPLEMENTAL INSTRUCTIONS REOUIRED If you have purchased a KAYAK ERGOMETER or KAYAK KIT please locate t
117. y and cause damage or injury Always gently return the handles or paddles to the ready position on the front assembly SWIM POSITION Lying prone on the bench using swim paddles or exercise handles 1 Place your hands in the handles or paddles then pull handles paddles to engage the drive cord 2 Walk towards bench placing your hands at the top of bench 3 Lie on the bench so that your chest is even with the front of the bench keep one foot on floor until you are positioned comfortably a 4 Bring your foot off the floor then bring hands into start position Pull handles paddles to Lie on bench and keep Bring foot off floor and Place hands in handles j g or paddles engage drive cord and place one foot on floor to your bring hands into start hands on front edge of bench adjust position on bench position L KAYAK POSITION Sitting on the bench facing forward using the kayak shaft NOTE position the bench amp seat carriage so it touches the rear stanchion Be sure the foot brace has been installed For Kayak Set up Instructions see page 10 1 Take the kayak paddle shaft in both hands and walk back to the bench 2 While holding the paddle shaft place your hands on the front of the bench holding the bench steady Swing one leg over the bench and sit down just behind the Vasa logo located on the front part of the bench middle of bench 3 Bring one foot up and place it in the locked foot brace A

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