Deepwater & Travel

Deepwater: Belts abs in & use controlled breathing throughout the class. Divide the class into 2 groups

• G1. Stationary moves.
• G2. Travel moves: travel to about half way & return

A

• G1. Jog on spot x8, jog lean x8: lean slightly back, abs in & drive the knees just to under the surface.
• G2. Jog travel: use run action arms, thumbs up & elbows in.

B

• G1. Flick mud x8: use a flick action of the foot, alternate right - left, feel like you are flicking mud off the top of your foot, this is NOT a power move. Alternate reach arms.
  Straight power kicks x 8: use full range of motion, upper body straight & controlled alternate arms.
• G2. Knee drive: lay prone, drive alternating knees up towards chest & push (drive) leg back, use the heel for power. x4 slower, x 8 quicker, use run arms

C

• G1. Indecision arms x1 scull (breathstroke) forward, X1 scull back: working the chest & back, cross legs in front work ONLY arms. Abs use them.
• G2. Hurdles x4, short sprints x8

D

• G1. Short lever twist x8: sit on your stool, knees together, abs in & twist controlled side to side, natural arm swing side to side , thumbs up.
  Short diamond twist x8: as above open the knees out feet together, like a diamond shape, feel the resistance.
• G2. Jelly fish: face the right side, working the right leg & arm ONLY, think of stepping over a log sideways & big scoop sideways with the right arm -left leg & arm just go along for the ride. Repeat back with the left side, keep torso up.

E

• G1 Gather arms x 8: wide jog, work alternating arms breathstroke in, tell class to fill there costume top full of water.
  Reverse arms x8: reverse arm action, empty there costumes, use a flutter kick leg action.
• G2. Water wheels: start with hamstring curls, lay slightly forward & use rolling arms forward to travel - like a paddle steamer

F.

• G1. Interval jog: 10 seconds on 10 seconds off x3 sets: white water around the shoulders when on, relaxed jog off, work your class at the interval that bests suits them.
• G2. Cycle side: cycle on side down & up the pool, increase the intensity by x4 slow x8 quick.

This class can be adapated to suit any depth & shape of pool, you can add any stationary & or travelling moves you want, it's a water wonder land out there, have a play. Please let me know if you use this class & email if you need help. Have fun.

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