Vasa SwimErg User manual

SwimErg
SwimErg
SwimErg
PART 1 - Assembly .................................................. 2
Parts List and Parts Descriptions ................................ 2
Assembly Instructions ............................................ 3-9
Power Meter Installation......................................10-11
Post-Assembly Safety Checklist ................................ 12
Recording Order Information ................................... 13
PART 2 – Using the Vasa Ergometer ..................... 14
Safety Review.....................................................14-17
Resistance Settings ............................................18-19
Using the Vasa Monitor........................................20-32
Power Meter Summary of Functions ......................... 33
PART 3 – Technique & Form.................................. 34
Swim Stroke Technique .......................................35-39
Surf Paddling Technique ......................................40-41
Kayak & Canoe Paddling Technique ......................42-43
Nordic Poling Technique ......................................44-45
Other Exercises...................................................46-47
PART 4 – Swim Training Tips & Workouts ............ 48
High Elbow and Pulling Path .................................... 48
Drills for Improving Swim Technique.....................49-53
Stroke Rates of Olympic Swimmers .......................... 54
Training Videos ....................................................... 54
Workouts & Tips from Coach Richard Shoulberg ........ 55
Workouts: General .............................................56-58
Workouts: Triathlon/Open Water Swim ................59-62
Training Log ........................................................... 63
PART 5 - Maintenance & Troubleshooting ............ 64
Maintenance Instructions.....................................64-69
Troubleshooting ..................................................70-71
Guarantee & Warranty Information.......................72-73
PART 6 - Vasa Extras ............................................. 74
Accessories & Replacement Parts .........................74-75
VASA, INC.
1 ALLEN MARTIN DRIVE
ESSEX JUNCTION, VERMONT USA 05452
TEL: [phone]
FAX: [phone]
EMAIL: [email protected]
WEB: www.vasatrainer.com
USER’S MANUAL

2May 2015 Vasa Swim Ergometer User’s Manual
PART 1 - Assembly
PART NAME PART NUMBER
1. Front Assembly ...........................VE-1
2. Monorail.......................................16AL-E
3. Bench ..........................................4P
4. Seat Carriage...............................3-VT0796
5. Tether Cord.................................VE-TETHER
6. Rear Stanchion ............................VE-2
7. Power Meter ................................VM-1
8. Damper Door ...............................VE1-DD
9. Wheel Bracket Assembly.............VE-1-WBA
(Swim paddles, exercise handles not shown)
V A S A
SwimErg
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➋
➎
➍
➌
➏
➐
➑
➒
VASA ERGOMETER - PARTS LIST
PART 1 - ASSEMBLY
1.1 - VASA ERGOMETER - PARTS DESCRIPTIONS
BOX 1 CONTENTS (36x16x9 inches / 91x40x22 cm)
PART NAME PART # QUANTITY LOCATION
REAR STANCHION ASSEMBLY VE-2 1 BOX 1
STANDARD BENCH (or XL Bench) 4P (XL UPGR) 1 BOX 1 (XL IN BOX 4)
SEAT CARRIAGE ASSEMBLY 3-VT0796 1 BOX 1
WHEEL BRACKET ASSEMBLY VE-1-WBA 1 INNER BOX
TETHER CORD VE-TETHER-M 1 INNER BOX
EXERCISE HANDLES 8M-WHD 1 pair INNER BOX
POWER PADDLES PWR PPAD 1 pair INNER BOX
INSTRUCTION MANUAL IM-ERGO 1 INNER BOX
HARDWARE BAG (see below) 1 bag INNER BOX
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
 at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” & 1/2” 14D-PS 1
screwdriver VE-1-SDR 1
BOX 2 CONTENTS (89x3x3 inches / 226x7x7 cm)
MONORAIL 16AL-E 1 BOX 2
BOX 3 CONTENTS (35x29x18 inches / 88x73x45 cm)
FRONT ERGOMETER ASSEMBLY VE-1-FF 1 BOX 3
POWER METER (batteries included) VM-1-PM or VM1-PM-W 1 INNER BOX
SAVE
ALL
PACKAGING
Box & inner packaging
for Box #3

V A S A
Choice of World Champions
R
R
V A S A
SwimErg
METERS
SPM
/100M
WATTS
Shift
Setup Review Display
3 Vasa Swim Ergometer User’s Manual May 2015
REAR
STANCHION
(VE2)
STANDARD
BENCH
(4P)
XL BENCH
IN BOX #4
SEAT CARRIAGE
(3-VT0796)
WHEEL BRACKET
ASSEMBLY
(VE-1-WBA)
TETHER CORD
(VE-TETHER)
POWER PADDLES
(PWR PPAD)
EXERCISE HANDLES
(8M-WHD)
MONORAIL (16AL-E)
2 1/2” button
head screw (2)
hex jam nut (2)
1” hex cap screw (4)
lock washer (4)
at washer (4)
3/16” hex key allen
wrench (1)
5/32” hex key allen
wrench (1)
7/16” wrench (1)
9/16”-1/2”
combo wrench (1)
screwdriver (1)
HARDWARE BAG INCLUDES:
POWER METER
(INNER BOX)
FRONT END
ASSEMBLY
BOX #1
BOX #3
BOX #2
PART 1 - Assembly
SAVE
ALL
PACKAGING
Box & inner packaging
for Box #3
1.2 - ASSEMBLING YOUR VASA ERGOMETER
SWIM ERG ASSEMBLY VIDEO
Located on the Vasa Erg FAQ page at www.vasatrainer.com or on the Vasa YouTube Channel.
UnpackandassembleyournewVasaErgometerinthespecic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specicorderistoavoidanydamageto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oor.

4May 2015 Vasa Swim Ergometer User’s Manual
NOTE: be sure the U-bolt on your seat carriage is positioned
on the same end as the narrow end of your bench.
BOTTOM SIDE OF
BENCH
U-BOLT SEAT CARRIAGE
tighten with 7/16” wrench
1” hex cap screw
(brass colored)
lock washer
at washer
CAUTION: do not over tighten
NARROW END
(FRONT)
WIDE END
(BACK)
U-BOLT
UNDER SIDE OF
BENCH
SEAT CARRIAGE
insert hex cap screws
with washers through
the middle hole of each
corner bracket
Figure A
Figure B
DO NOT USE
FRONT HOLES
PART 1 - Assembly
STEP 2: ASSEMBLE BENCH TO SEAT CARRIAGE
2.1. Laythepaddedbenchontheoorsothesidewiththefourorsixholes(withthreadedmetalnuts
inside the bench) is facing up. If you have six holes, you will mount the seat carriage to the four holes
closer to the rear of the bench. The remaining two front holes will not be used.
2.2. Position the seat carriage so that the metal 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: Tapered
benches 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at
washer onto each of the four 1” screws.
2.4. Thread one screw with both washers through the middle hole on the corner brackets of the 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. DO NOT OVER TIGHTEN.

5 Vasa Swim Ergometer User’s Manual May 2015
STEP 3: PADDED BENCH ASSEMBLY ONTO MONORAIL
3.1. Laythebenchassembly(withtheseatcarriageup)ontheoornexttothemonorail.
3.2.KeepthemonoraillevelwiththeT-slotchannelfacingup.Slowlyfeedthemonorailbetweentherst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 to prevent damage to the rollers.
3.4. After installing the rail through the seat carriage, it should look like Figure C.
NOTE:Youmayndthattheseatcarriageseems“tight”onthemonorail,rollingwithsomeresistance.
This is normal, since the rollers need to conform to the monorail. You’ll need to do about 25 - 100
repetitions on your Vasa Erg before the rollers wear and conform to the monorail and roll smoothly. As the
rollers wear, they’ll leave some residue on the monorail which needs to be wiped off regularly. Any dust
or residue accumulation on the monorail will inhibit optimal functioning of the rollers. See maintenance
section of this manual for instructions on how to clean your monorail.
T-slot UP
KEEP MONORAIL LEVEL
& DO NOT FORCE carefully & slowly feed the monorail
through 2nd set of rollers
Figure A
Figure C
Figure B
U-BOLT
REAR FRONT
PART 1 - Assembly

6May 2015 Vasa Swim Ergometer User’s Manual
U-BOLT
slide the bracket on to the REAR of the monorail.
NOTE: The U-bolt is closer to front
loosen the socket set screw
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AfxatethercordtotherearstanchionD-ringandtheU-boltontheseatcarriage(FigureD).
attach cord
REAR FRONT
REAR STANCHION
ASSEMBLY
Figure A
Figure C
Figure B
Figure D
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1. insert and tighten 2 1/2” button head
screw and hex jam nut.
2. tighten socket set screw with 3/16” hex
key wrench
attach the tether cord to the seat carriage U-bolt and
the rear stanchion D-ring
PART 1 - Assembly


BOX #3
SIDE 1
down
1. lay box on SIDE 1 3. pull out (with bag)2. open bottom of box

bottom
of box
7 Vasa Swim Ergometer User’s Manual May 2015
slide out
Figure CFigure A
➊➋
Figure B
➌
PART 1 - Assembly
STEP 5: UNPACKING FRONT ERGOMETER ASSEMBLY (BOX #3)
5.1.Laythefrontendboxdownon“SIDE1”(FigureA).
5.2 Open bottom end of box (Figure B). DO NOT OPEN TOP OF BOX. Remove the
cardboard insert & set aside. Leave the bag on the assembly.
5.3. Slide the assembly & bag out of the box (Figure C). Remove the smaller inner box
(containing the Power Meter) and set aside until Step 9.
SAVE
ALL
PACKAGING
Box & inner
packaging
CAUTION: DO NOT STAND THE FRONT ASSEMBLY UPRIGHT UNTIL DIRECTED. It will
not stand securely by itself. Hold securely until it is attached to the monorail in STEP 6.

8May 2015 Vasa Swim Ergometer User’s Manual
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SwimErg
V A S A
MONORAIL
hex jam nut
➌
insert and tighten
2 1/2” button
head screw and
hex jam nut tighten socket set
screw with 3/16”
hex key wrench
INSTALLATION TIP
Press the rear cover in to allow more
clearance for the 2 1/2” screw.
THUMB IS PUSHING COVER IN
1. lift front end upright
2. slide monorail into front stanchion sleeve
3. install 2 1/2” bolt with locking nut
4. secure set screw
Figure A Figure B
1/2” screw
(x2)
5. attach wheel bracket
Figure C
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PART 1 - Assembly
IMPORTANT: If you purchased an accessory that needs to be installed on the Monorail, do so before
continuing to STEP 6. Those accessories will include a separate assembly sheet in the front of this manual.
i.e Kayak Foot Brace, Erg Trainer Strap Bar - Deluxe, ROM Knob Kit, etc.
STEP 6: ATTACH FRONT ERGOMETER ASSEMBLY TO MONORAIL & ADD WHEEL
BRACKET
6.1. Insert the monorail into front assembly sleeve (Figure A). Align the holes. Be sure to have a
secure hold on the frame so it does not fall over.
NOTE: You may need to loosen the socket set screw on the corner of the front Ergometer assembly
(Figure B) using the 3/16” hex key allen wrench.
6.2. Insert one 2 1/2” button head screw through the sleeve and the monorail (Figure B). Thread and
tighten one hex jam nut 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 B).
6.4. Install the Wheel Bracket Assembly (located in Box #1) on the bottom of the front of frame (Figure C).
Use two 1/2” button head screws and 5/32” allen wrench to attach.

V A S A
SwimErg
9 Vasa Swim Ergometer User’s Manual May 2015
Figure B
DRIVE CORD
CLIP
Figure A
SWIM PADDLES
Attach the clip to bail
on paddle
EXERCISE HANDLES
Attach the clip to metal
D-ring on handle
PART 1 - Assembly
STEP 7: ATTACHING PADDLES OR HANDLES TO DRIVE CORD
7.1. Choose which attachment you would like to use for your workout: swim paddles, exercise handles,
or other optional attachment.
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).

10 May 2015 Vasa Swim Ergometer User’s Manual
Vasa Inc. www.vasatrainer.com 1(800)488-VASA
Connect the RED cable to “R”
port. Connect the other cable to
“L” port.
Figure C
Figure A
Cables extending through cable
channel ABOVE damper door.
Vasa Inc. www.vasatrainer.com 1(800)488-VASA
Use R and L ports.
Figure B
CONNECTION
PORTS
RED
STRIP
PART 1 - Assembly
STEP 8: INSTALLING BATTERIES IN THE POWER METER
CAUTION: The Power Meter is a sensitive unit. Please handle with care at all times.
8.1. Locate the Power Meter in the small box packed inside BOX 3.
8.2.Insertthetwo“AA”batteries(included)intothebatterycompartmentonthebacksideofthePower
Meter.
IMPORTANT: REMOVE THE BATTERIES if the Vasa Ergometer will be idol for 3 months or more.
STEP 9: ATTACHING THE CABLES TO THE POWER METER
9.1. Locate the two cables extending from rear cover (Figure A).
9.2 Locate the two connection ports on the back of the Power Meter: R and L (Figure B).
9.3. Connect the RED cable into the R port and the remaining unmarked cable into the L port (Figure C).
IMPORTANT: Always turn the Power Meter OFF after you connect the cables to reset.