64
DO NOT DIVE.
Propulsion System Controls
Beginner Training Workout - 15 min.
Step
Mode
Seconds
* W
ave
Swim
Number
* W
ave XP Swim
Number
* W
ave XP Pr
o
Swim Number
**Recommended Exer
cise
1
Swim
60
54
34
30
Breast strok
e
2
Jog
60
54
34
30
Running in place
3
Jog
30
1
1
1
Step-up right leg
4
Jog
30
1
1
1
Step-up left leg
5
Jog
60
65
45
39
Butt kicks
6
Jog
30
1
1
1
Arm circles forw
ard
7
Jog
30
1
1
1
Arm circles backw
ard
8
Jog
60
65
45
39
High knees
9
Jog
60
1
1
1
Row bars
10
Jog
60
65
45
39
Running in place
11
Jog
30
1
1
1
Band (bicep curl) right arm
12
Jog
30
1
1
1
Band (bicep curl) left arm
13
Jog
60
65
45
39
Butt kicks
14
Jog
60
1
1
1
Seated pull rows
15
Jog
60
65
45
39
High knees
16
Jog
30
1
1
1
Band (tricep extension)
17
Swim
60
65
45
39
Breast strok
e
18
Swim
30
76
56
48
Body weight
19
Jog
60
43
23
20
Running in place
*Swim Number speed depends on propulsion system equipped in spa.
**See Swim Number
App for iP
ad or exercise book for detailed exercise instructions
.
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