83DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
BEGINNER FITNESS WORKOUT - 9 MIN. 30 SEC.
Step Mode Seconds Wave XP Swim
Number*
Wave XP Pro Swim
Number*
Recommended Exercise**
1 Jog 15 1 1 Walking Forward
2 Jog 15 1 1 Walking Backward
3 Jog 15 1 1 Walking Sideways
4 Jog 15 1 1 Marching
5 Jog 15 1 1 Heel to Butt
6 Jog 15 1 1 Straight Leg Rise
7 Jog 15 1 1 Switch Legs
8 Jog 30 1 1 Trailing Forward/Back (Both Flow
Directions)
9 Jog 45 1 1 Flies
10 Jog 45 1 1 Push/Pulls
11 Jog 45 1 1 Push Downs
12 Jog 45 1 1 Hip Flexion/Extension
13 Jog 45 1 1 Hip Abduction/Adduction
14 Jog 45 1 1 Core rotations. 2 hand start with
isometric hold
15 Jog 45 1 1 Continue core rotations with Forward/
Side Flow
16 Jog 120 12 11 Gentle jog into flow
*Swim Number speed depends on propulsion system equipped in swim spa.
**See Swim Number App for iPad or exercise book for detailed exercise instructions.
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