65
DO NOT DIVE.
Propulsion System Controls
Intermediate Training Workout - 30 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
120
54
34
30
Breast strok
e
2
Jog
120
54
34
30
Running in place
3
Jog
60
1
1
1
Step-up right leg
4
Jog
60
1
1
1
Step-up left leg
5
Jog
60
65
45
39
Butt kicks
6
Jog
60
1
1
1
Right leg r
aise
7
Jog
60
1
1
1
Left leg r
aise
8
Jog
60
1
1
1
Arm circles forw
ard
9
Jog
60
1
1
1
Arm circles backw
ard
10
Jog
60
65
45
39
High knees
11
Jog
60
1
1
1
Band (shoulder press)
12
Swim
60
65
45
39
Breast strok
e
13
Jog
60
1
1
1
Band (chest press)
14
Swim
60
54
34
30
Free style swim
15
Jog
60
1
1
1
Band (bicep curl) right arm
16
Jog
60
1
1
1
Band (bicep curl) left arm
17
Swim
60
54
34
30
Free style swim
18
Jog
60
1
1
1
Seated pull rows
19
Jog
60
40
45
39
Running in place
20
Jog
60
1
1
1
Bumb bells push/pull
21
Jog
60
65
45
39
Breast strok
e
22
Jog
60
1
1
1
Band (tricep extension)
23
Jog
60
65
45
39
Butt kicks
24
Jog
60
1
1
1
Dumb bells push and squeeze at end
25
Jog
60
65
45
39
High knees
26
Swim
60
76
56
48
Body weight
27
Jog
120
34
14
11
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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