88
DO NOT DIVE.
107
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
ADVANCED TRAINING WORKOUT - 45 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
120
45
39
Breast strok
e
13
Jog
60
1
1
Band (chest press)
14
Swim
120
56
48
Free style swim
15
Jog
60
1
1
Step-up right leg
16
Jog
60
1
1
Step-up left leg
17
Swim
120
45
39
Breast strok
e
18
Jog
60
1
1
Band (bicep curl)
right arm
Step
Mode
Seconds
W
ave XP
Swim
Number*
W
ave
XP Pr
o
Swim
Number*
Recommended
Exer
cise**
19
Jog
60
1
1
Band (bicep curl)
left arm
20
Swim
120
56
48
Free style swim
21
Jog
60
1
1
Seated pull rows
22
Jog
60
1
1
Arm circles forw
ard
23
Jog
60
1
1
Arm circles
backw
ard
24
Swim
120
45
39
Breast strok
e
25
Jog
60
1
1
Dumb bells push/
pull
26
Swim
120
56
48
Free style swim
27
Jog
60
1
1
Band (tricep exten-
sion)
28
Jog
60
1
1
Step-up right leg
29
Jog
60
1
1
Step-up left leg
30
Jog
60
45
39
Butt kicks
31
Jog
60
1
1
Dumb bells push
and squeeze at end
32
Jog
60
1
1
Arm circles forw
ard
33
Jog
60
1
1
Arm circles
backw
ard
34
Jog
60
45
39
High knees
35
Swim
60
56
48
Body weight
36
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
.
