65DO NOT DIVE.
Propulsion System Controls
Intermediate Training Workout - 30 min.
Step Mode Seconds * Wave Swim Number * Wave XP Swim Number * Wave XP Pro Swim Number **Recommended Exercise
1 Swim 120 54 34 30 Breast stroke
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 raise
7 Jog 60 1 1 1 Left leg raise
8 Jog 60 1 1 1 Arm circles forward
9 Jog 60 1 1 1 Arm circles backward
10 Jog 60 65 45 39 High knees
11 Jog 60 1 1 1 Band (shoulder press)
12 Swim 60 65 45 39 Breast stroke
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 stroke
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 iPad or exercise book for detailed exercise instructions.
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