Whitewater Intervals

This is an Aquatic pattern from www.turnstep.com. (pattern 5870)

Timed jogging/running intervals of varying length with a "recovery" move between each. After a thorough warmup, I start with a 20 second jog/run (everyone is at their own pace), but I encourage people to challenge themselves, give 100%, come out of their comfort zone etc. I also tell them to "move the water" so there is turbulence and "whitewater". I also bring the intensity up gradually before each interval by having them "get into position (form)" and start to jog. This may be adequate for your cliental or you may need to reverse the sequence by going 50/40/30/20 for a total of 8 intervals. You can vary this with different moves/times/different hand positions. I use different arms: running arms with elbows bent at 90 degrees, punching to the front, punching in a diagonal etc.

This is a shallow water workout but have used it in deep water. It would be harder to create whitewater in the deep because of your depth in the water but it is very effective!

Email me if you would like.

Added by Fran at 10:40 AM on Friday, November 26, 1999 EST. Add to favorites (view favorites)
(Email: hughescote@mediaone.net)
From: Natick, Massachusetts (USA)
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