87DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
INTERMEDIATE TRAINING WORKOUT - 30 MIN.
Step Mode Seconds Wave XP Swim Number* Wave XP Pro Swim Number* Recommended Exercise*
1 Swim 120 34 30 Breast stroke
2 Jog 120 34 30 Running in place
3 Jog 60 1 1 Step-up right leg
4 Jog 60 1 1 Step-up left leg
5 Jog 60 45 39 Butt kicks
6 Jog 60 1 1 Right leg raise
7 Jog 60 1 1 Left leg raise
8 Jog 60 1 1 Arm circles forward
9 Jog 60 1 1 Arm circles backward
10 Jog 60 45 39 High knees
11 Jog 60 1 1 Band (shoulder press)
12 Swim 60 45 39 Breast stroke
13 Jog 60 1 1 Band (chest press)
14 Swim 60 34 30 Free style swim
15 Jog 60 1 1 Band (bicep curl) right arm
16 Jog 60 1 1 Band (bicep curl) left arm
17 Swim 60 34 30 Free style swim
18 Jog 60 1 1 Seated pull rows
19 Jog 60 45 39 Running in place
20 Jog 60 1 1 Dumb bells push/pull
21 Jog 60 45 39 Breast stroke
22 Jog 60 1 1 Band (tricep extension)
23 Jog 60 45 39 Butt kicks
24 Jog 60 1 1 Dumb bells push and squeeze at end
25 Jog 60 45 39 High knees
26 Swim 60 56 48 Body weight
27 Jog 120 14 11 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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