86
DO NOT DIVE.
105
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
BEGINNER TRAINING WORKOUT - 15 MIN.
Step
Mode
Seconds
W
ave XP Swim
Number
*
W
ave XP Pr
o Swim
Number
*
Recommended Exer
cise
**
1
Swim
60
34
30
Breast strok
e
2
Jog
60
34
30
Running in place
3
Jog
30
1
1
Step-up right leg
4
Jog
30
1
1
Step-up left leg
5
Jog
60
45
39
Butt kicks
6
Jog
30
1
1
Arm circles forw
ard
7
Jog
30
1
1
Arm circles backw
ard
8
Jog
60
45
39
High knees
9
Jog
60
1
1
Row bars
10
Jog
60
45
39
Running in place
11
Jog
30
1
1
Band (bicep curl) right arm
12
Jog
30
1
1
Band (bicep curl) left arm
13
Jog
60
45
39
Butt kicks
14
Jog
60
1
1
Seated pull rows
15
Jog
60
45
39
High knees
16
Jog
30
1
1
Band (tricep extension)
17
Swim
60
45
39
Breast strok
e
18
Swim
30
56
48
Body weight
19
Jog
60
23
20
Running in place
*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
.
