Deep Water Intervals

This is an Aquatic pattern from www.turnstep.com. (pattern 14672)

We wear float belts in my deep water classes. After some easy warm-up moves to lube our joints we all move to the same side of the pool to begin the cardio portion of class. I move the group across the pool 4 times with moves like jogs, walks, bicycle (doggie paddle arms and legs), vertical breast stroke (legs whip kick down and arms breaststroke to front)

After the travelling moves to warm-up a bit more I do a hard stationary interval followed by and active rest travelling move across the pool to the other side and then 5 pull ups or pull ins at the side of pool before beginning the next timed interval of hard work.

Our 'interval' moves are horizontal flutter (holding onto the side of pool with hands, keep neck and arms 'soft' to avoid strain, and kick with nearly straight legs behind you), vertical flutter (kick legs straight down toward bottom of pool with hand raised up out of the water), swim against the tide (lying on back, you push off side of pool hard and then immediately swim back against your own wake) ... when we first started this class we did 1/2 minute intervals before travelling across the pool at an easy to moderate pace as 'active rest' ... so the ratio of work to rest was about 1:2 ... we've progressed up to 1:1 ... (my average participant is about 60 years old, so I won't have them work hard longer than they rest, but a younger and more athletic group could probably progress to doing twice as much work as active rest)

I have a variety of travelling moves we use, mostly vertical versions of swim strokes - this gives more resistance and hence raises the aerobic level as compared to letting legs float and actually swimming! ;o)

The ladies in my classes really like the arm work of the pull ups or pull ins after each interval; they say it's really helped them in their day-to-day life when carrying groceries and things of that nature.

That is the aerobic portion of my basic interval class - I usually follow it up with various strength work using hand buoys, noodles, balls, and such and then stretch at the side of the pool.

This is a very active format and keeps everybody happy with raising their heartrates and keeping them there!



Added by Kim at 2:34 AM on Thursday, November 4, 2004 EST. Add to favorites (view favorites)
(Email: kidnrnd@hotmail.com)
From: Mount Vernon, Ohio, (USA)
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