The Urban Mermaid

Warm Up

• Jog
• Swim step (side step with breast stroke arms) 4 right and 4 left
• Squats
• Small jump twist (arms push underwater in opposite direction to knees)
• Squats
• Side lean push water side to side
• Kick forward (hold back of thigh) right and left
• Pendulum (hold front of thigh) right and left
• Stage move - lean forward and kick back (hold calf) right and left

Main

• Rocking horse straight arm pushing down vertically turn 360 degrees
• Rocking horse breast stroke arm turn opposite 360 degrees
• Kick, opposite arm to kicking leg pushes forward, move right
• Kick, bird arms - arms pull from surface to sides, move back
• Kick, flasher arms pull arms forward & back in water, move left
• Kick, bird arms, move forward

• Pendulum, move forward
• Pendulum, move back
• Stage move, move forward
• Stage move, move back
• Crane (hopping on one leg with other extended to rear), forward
• Crane, back

• Ski low with shoulders under water
• Ski medium slightly rebounding off pool floor
• Ski high aim to get hips out of water

• Jack low with shoulders under water
• Jack medium slightly rebounding off pool floor
• Jack high aim to get hips out of water

• White water jog
• High knee run
• Frog run (high knee run but knees out to side)
• Karate kicks
• Frog run
• High knee run

• Basket run right interspersed with white water jog
• 3 Stage jumps or white water jog
• Basket left interspersed with white water jog
• 3 Stage jumps or white water jog

Please feel free to mail me if you have any queries.

Happy splashing!

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