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.
- 20 second run with bent knee kick for 30 seconds, or
may count x20
- 30 second run with straight leg raise for a set time
or count
- 40 second run with cross country ski etc...
- 50 second run with jumping jack etc...
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.
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(Email: hughescote@mediaone.net)
From: Natick, Massachusetts (USA)