84
DO NOT DIVE.
103
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
INTERMEDIATE FITNESS WORKOUT - 15 MIN. 15 SEC.
Step
Mode
Seconds
W
ave XP Swim
Number*
W
ave XP Pr
o Swim
Number*
Recommended Exer
cise**
1
Jog
25
1
1
W
alking forw
ard
2
Jog
25
1
1
W
alking backw
ard
3
Jog
25
1
1
W
alking sidew
ays (with both arms back)
4
Jog
25
1
1
Marching
5
Jog
25
1
1
Heel to butt with UE
6
Jog
25
1
1
Str
aight leg rise
7
Jog
25
1
1
Switch legs
8
Jog
25
1
1
Str
aight leg rise out
9
Jog
25
1
1
Switch legs
10
Jog
45
1
1
Flies forw
ard
11
Jog
45
1
1
Switch legs
12
Jog
45
1
1
Flies side
13
Jog
45
1
1
Switch legs
14
Jog
45
1
1
Push/Pulls
15
Jog
45
1
1
Switch legs
16
Jog
45
1
1
Push downs
17
Jog
45
1
1
Switch legs
18
Jog
45
1
1
Power swings
19
Jog
45
1
1
Switch legs
20
Jog
45
1
1
Soccer kicks
21
Jog
45
1
1
Switch legs
22
Swim
30
56
48
Pik
es in to flow
23
Jog
120
23
20
Running forw
ard (no bells or fins)
*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
.