88DO NOT DIVE.
PROPULSION SYSTEM CONTROLS
ADVANCED TRAINING WORKOUT - 45 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 120 45 39 Breast stroke
13 Jog 60 1 1 Band (chest press)
14 Swim 120 56 48 Free style swim
15 Jog 60 1 1 Step-up right leg
16 Jog 60 1 1 Step-up left leg
17 Swim 120 45 39 Breast stroke
18 Jog 60 1 1 Band (bicep curl)
right arm
Step Mode Seconds Wave XP
Swim
Number*
Wave
XP Pro
Swim
Number*
Recommended
Exercise**
19 Jog 60 1 1 Band (bicep curl)
left arm
20 Swim 120 56 48 Free style swim
21 Jog 60 1 1 Seated pull rows
22 Jog 60 1 1 Arm circles forward
23 Jog 60 1 1 Arm circles
backward
24 Swim 120 45 39 Breast stroke
25 Jog 60 1 1 Dumb bells push/
pull
26 Swim 120 56 48 Free style swim
27 Jog 60 1 1 Band (tricep exten-
sion)
28 Jog 60 1 1 Step-up right leg
29 Jog 60 1 1 Step-up left leg
30 Jog 60 45 39 Butt kicks
31 Jog 60 1 1 Dumb bells push
and squeeze at end
32 Jog 60 1 1 Arm circles forward
33 Jog 60 1 1 Arm circles
backward
34 Jog 60 45 39 High knees
35 Swim 60 56 48 Body weight
36 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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