Interval add-on

This is an Aquatic pattern from (pattern 6715)

Start with the usual 5-10 minute warm-up. This can be done in deep or shallow water or a combination.

I usually begin with a 15 second jog/15 second sprint(interval)

15 second jog, 15 second crab walk regular pace (recovery); then power the crab walk by adding karate kick to the side for 15 seconds, sprint 15 seconds

Recover with 15 second jog, 15 second crab walk, add 15 second cross-country ski; then reverse it with intervals of power cross-country, power karate kicks to side, sprint all for 15 seconds.

Recover again with jog, crab walk, cross-country, add on jumping jacks; reverse it back down for 15 seconds each with power for the interval.

Keep adding on moves for 15 second easy and then do the interval in reverse order until you get tired of it or until they start complaining!!

My students love this workout. Any questions, email.

Added by Pat Crush at 9:21 AM on Wednesday, March 15, 2000 EST. Add to favorites (view favorites)
From: Louisville, Kentucky (USA)
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