Just purchased a slightly used one over the holidays and have started experimenting. For years I have heard good things about the benefits, so finally took the leap and integrating it into the training program.
For starters I have been 'warming up' for 5 minutes on the lowest setting (the #1 with least resistance), alternating freestyle and butterfly.
For a 'main set' I spend 10 minutes in the middle settings (3 through 5 depending on feels and ability to hold good form), alternating 1 minute freestyle, 1 minute butterfly, 30 seconds rest, and do this 4x.
Last I will do 10x50 meters alternating freestyle and butterfly on the highest setting (the #10 with most resistance).
Maybe a 'cool down' but typically sufficiently tired so just fumble off the Erg at that point.
So far I am pleased with the investment not to mention it forced me to finally rearrange our garage to make room!
There are a whole series of good short videos with drills and other workouts. Good to see proper technique best practices too. Lars Finanger Odyssey SwimRun
I've had my Vasa Erg for a year now and love it. Unfortunately, I cannot do regular freestyle (on the Vasa) very long (say, :40 sec) before my lower back begins to hurt. I know this is not common for everyone. Any one else struggling with back issues on their Erg?
Thus ..... I have found success with do 20 min straight of: :30 right arm / :30 left arm for 20' straight. [for me, level 3 as I am a 1:30/yd swimmer] Think of it as one-arm drills.... because that's what it is :)
I've tried a bunch of stuff, found that at least for me, keeping it simple but painful (!) works well.
I wish I could say I was so motivated that I could do these workouts every day but I'd be lying!
Alternating 100m very hard/100 very easy, for 3000 total. Takes me about an hour, and is very hard. Without a fan blower on me, I will leave a 2 foot puddle on the floor after this one!
And then 400m steady at race-type pull effort. Not as hard for me as the above two, but good for that arm endurance burn. I usually go 3000+ with this one.
And for the 20 min time-crunched workout, which I will admit is still hard enough that I don't do it enough despite the short time of work: 75m max effort alt 25m super easy. I usually can't last much longer than 1000m on these without big power dropoffs, so good for 20'.
I found that moving my hips slightly up the bench really helps. or you might need their XL bench if it's not an option (ie you're too tall). Next races on the schedule: Boston Marathon 2023, IM Sac 2023