The Vasa Ergometer allows athletes to simulate swim strokes by pulling on cords that drive a fan flywheel with variable wind resistance. It's like a "swimming treadmill" that provides excellent endurance exercise.

click here to see a movie of this exercise

You can vary the resistance, your stroke rate and your stroke power to fine tune each workout – from light, range of motion, rehab work to swim-set simulations to race intensity simulations to maximum power intervals. You can also attach ankle straps for leg exercises or use the exercise handles for a variety of functional upper body exercises.

Every Vasa Ergometer has an electronic monitor that provides precise instant feedback for these variables: time; distance; pace; stroke rate; right & left arm force; and watts. If one side is weaker than the other, the monitor displays it. It is ideal for doing repeatable training workouts and for performance testing.

Basic TECHNIQUE - CATCH, midstroke, FINISH, RECOVERY

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 technique aspects of the stroke. Complete the stroke sequence comparing your hand, arm, elbow, and body position to those shown in the pictures for the various strokes (see below). 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.

freestyle start	freestyle midstroke	freestyle finish	freestyle recovery

Basic Technique - key points to remember

• Be certain your hand position in the paddles or handles is comfortable and stable.
• Keep your elbows high throughout the stroke and concentrate on simulating perfect stroke technique.
• Use a continuous, fluid motion throughout the stroke.
• To avoid bumping your feet on the rear stanchion as you pull forward, keep your feet about eight inches apart so that they straddle the monorail as you glide forward.
• 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 to the ready position on the front assembly.
• 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.

Freestyle	Butterfly	Recovery Stroke	Other Exercises

There are three features that affect the resistance you will feel using the Vasa Ergometer:

Flywheel
The variable wind resistance of the flywheel simulates the resistance of water - the harder you pull, the more resistance you feel.

Damper Door Setting
You can adjust the wind 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 the feel of swimming with a current or paddling downstream. The highest setting “7” (door fully open) provides the most resistance and the feel of swimming against a current or paddling upstream.

The damper setting affects the feel of your stroke, but does not directly affect the resistance. (Think of bicycle gears - setting “1” would be like the easiest gear on a bicycle and setting “7” would be the hardest gear.)

To adjust the damper door, pull the fastpin with blue handle on the right side of the damper door. Pull the sides or bottom of damper door to the desired setting (1-7) indicated in the window on the top of the door, then replace the fastpin.

The tether cords that come with the Vasa Ergometer are designed to prevent the seat from rolling too far forward. Tether cords come in 3 sizes: light (red), medium (blue) and hard (orange). Which tether cord you choose depends on the amount of power you will generate and the damper door setting you select. In general, as you increase the setting on the damper door, you would attach a harder tether cord. For example, if you set the damper door fully open at number 7 and wanted to do Butterfly intervals applying maximum force, then you would want to attach the hard tether cord.