Deep water Dozen

To warm up the class I start off with shallow water walking slowly bringing up the heart rate. Then two laps to the deep end and back:

• 1 Cross country ski
• 2 Backwards flutter kick with breast stroke. Sitting position, legs out in front of you.

After the class returns from the second lap I then have them jog back down to the deep end where we'll stay for the rest of the class, this is how it went:

• Run in place 30 seconds pumping arms
• Wide leg run 30 seconds pumping arms
• Kick heels to butt with a tricep press 30 seconds
• Cross country ski 30 seconds
• Cossack kick 30 seconds
• Vertical flutter kick, hands sown by your side 30 seconds
• Vertical flutter kick, bring hands out of the water (like you are in a hold up)
• Vertical flutter kick 30 seconds, raise arms out of the water over head
• Large scissor kicks 30 seconds, (point toes, keep legs straight arms are straight and palm is open, really push and pull the water with palms, squeeze glutes each time leg goes back)
• Jacks 30 seconds
• Cross jacks 30 seconds
• Hedge clippers 30 seconds (sitting with hips bent 90 degrees and arms just sculling the water, open and close legs that are held straight, works abductors and adductors)

5 minutes of abdominal work - add in pulsing and que to time instead of the number of crunches.

Repeat the above, but, now make the time 45 seconds for each move. 5 more minutes of crunches

Repeat the above with hand bouys and increase the time to 1 minute.

At that time for an hour class there should only be about 10 minutes left, maybe a little more. Have class take their bouys down to the shallow end in bicycle fashion, bouys are the handle bars. Once there, I had class cool down with an exaggerated large walking step, traveling in the shallow water. Then same idea, had them try to touch their toes with the bouys, opposite hand to opposite foot straight leg out in front. One lap for each of the walking. Some nice upper body stretching and that's about it.

Enjoy and happy teaching.

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