86DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
BEGINNER TRAINING WORKOUT - 15 MIN.
Step Mode Seconds Wave XP Swim
Number*
Wave XP Pro Swim
Number*
Recommended Exercise**
1 Swim 60 34 30 Breast stroke
2 Jog 60 34 30 Running in place
3 Jog 30 1 1 Step-up right leg
4 Jog 30 1 1 Step-up left leg
5 Jog 60 45 39 Butt kicks
6 Jog 30 1 1 Arm circles forward
7 Jog 30 1 1 Arm circles backward
8 Jog 60 45 39 High knees
9 Jog 60 1 1 Row bars
10 Jog 60 45 39 Running in place
11 Jog 30 1 1 Band (bicep curl) right arm
12 Jog 30 1 1 Band (bicep curl) left arm
13 Jog 60 45 39 Butt kicks
14 Jog 60 1 1 Seated pull rows
15 Jog 60 45 39 High knees
16 Jog 30 1 1 Band (tricep extension)
17 Swim 60 45 39 Breast stroke
18 Swim 30 56 48 Body weight
19 Jog 60 23 20 Running in place
*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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