90
DO NOT DIVE.
109
DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
INTERMEDIATE SWIM WORKOUT - 25 MIN. 30 SEC.
Step
Mode
Seconds
W
ave XP Swim
Number
*
W
ave XP Pr
o Swim
Number
*
Recommended Exer
cise
**
1
Swim
120
34
30
Free Style Swim
2
Swim
60
34
30
Fly Drill 2-2-2
3
Swim
60
1
1
W Fly 5 Strok
es F
ast + 10 55 FR EZ
4
Swim
120
1
1
Free Style Moder
ate Effort
5
Swim
60
45
39
Free Style Hard Effort
6
Jog
30
1
1
Jog in Place
7
Swim
60
1
1
Fly Drill 2-2-2
8
Swim
60
1
1
W Fly 5 Strok
es F
ast + 10 55 FR EZ
9
Swim
120
1
1
Free Style Moder
ate Effort
10
Swim
60
45
39
Free Style Hard Effort
11
Jog
30
1
1
Jog in Place
12
Swim
60
45
39
Fly Drill 2-2-2
13
Swim
60
1
1
W Fly 5 Strok
es F
ast + 10 55 FR EZ
14
Swim
120
1
1
Free Style Moder
ate Effort
15
Swim
60
45
39
Free Style Hard Effort
16
Jog
30
1
1
Jog in Place
17
Swim
60
45
39
Fly Drill 2-2-2
18
Swim
60
1
1
W Fly 5 Strok
es F
ast + 10 55 FR EZ
19
Swim
120
45
39
Free Style Moder
ate Effort
20
Swim
60
56
48
Free Style Hard Effort
21
Swim
120
14
11
Free Style Swim
*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
.
