87
DO NOT DIVE.
106
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
INTERMEDIATE TRAINING WORKOUT - 30 MIN.
Step
Mode
Seconds
W
ave XP Swim Number*
W
ave XP Pr
o Swim Number*
Recommended Exer
cise*
1
Swim
120
34
30
Breast strok
e
2
Jog
120
34
30
Running in place
3
Jog
60
1
1
Step-up right leg
4
Jog
60
1
1
Step-up left leg
5
Jog
60
45
39
Butt kicks
6
Jog
60
1
1
Right leg r
aise
7
Jog
60
1
1
Left leg r
aise
8
Jog
60
1
1
Arm circles forw
ard
9
Jog
60
1
1
Arm circles backw
ard
10
Jog
60
45
39
High knees
11
Jog
60
1
1
Band (shoulder press)
12
Swim
60
45
39
Breast strok
e
13
Jog
60
1
1
Band (chest press)
14
Swim
60
34
30
Free style swim
15
Jog
60
1
1
Band (bicep curl) right arm
16
Jog
60
1
1
Band (bicep curl) left arm
17
Swim
60
34
30
Free style swim
18
Jog
60
1
1
Seated pull rows
19
Jog
60
45
39
Running in place
20
Jog
60
1
1
Dumb bells push/pull
21
Jog
60
45
39
Breast strok
e
22
Jog
60
1
1
Band (tricep extension)
23
Jog
60
45
39
Butt kicks
24
Jog
60
1
1
Dumb bells push and squeeze at end
25
Jog
60
45
39
High knees
26
Swim
60
56
48
Body weight
27
Jog
120
14
11
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
.
