83
DO NOT DIVE.
102
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
BEGINNER FITNESS WORKOUT - 9 MIN. 30 SEC.
Step
Mode
Seconds
W
ave XP Swim
Number*
W
ave XP Pr
o Swim
Number*
Recommended Exer
cise**
1
Jog
15
1
1
W
alking F
orw
ard
2
Jog
15
1
1
W
alking Backw
ard
3
Jog
15
1
1
W
alking Sidew
ays
4
Jog
15
1
1
Marching
5
Jog
15
1
1
Heel to Butt
6
Jog
15
1
1
Str
aight Leg Rise
7
Jog
15
1
1
Switch Legs
8
Jog
30
1
1
Tr
ailing F
orw
ard/Back (Both Flow
Directions)
9
Jog
45
1
1
Flies
10
Jog
45
1
1
Push/Pulls
11
Jog
45
1
1
Push Downs
12
Jog
45
1
1
Hip Flexion/Extension
13
Jog
45
1
1
Hip Abduction/Adduction
14
Jog
45
1
1
Core rotations
. 2 hand start with
isometric hold
15
Jog
45
1
1
Continue core rotations with F
orw
ard/
Side Flow
16
Jog
120
12
11
Gentle jog into flow
*Swim Number speed depends on propulsion system equipped in swim spa.
**See Swim Number
App for iP
ad or exercise book for detailed exercise instructions
.