Deep water Dozen

This is an Aquatic pattern from www.turnstep.com. (pattern 14614)

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:

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:

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.



Added by Laura at 7:22 AM on Friday, October 1, 2004 EDT. Add to favorites (view favorites)
(Email: laurak101066@msn.com)
From: Hanover,Massachusetts (USA)
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