Kym's Deep Water routine w/ noodle and weights

(Traveling)

• Jog across and back

• Chair sit - breaststroke arms (across the pool)
• Middle 10 crunches (when they get to the middle)
• Chair sit - backwards - pull the water
• Middle 10 crunches

Spread Out

• 1. Alternating knee/elbow twist
• 2. Straight leg twist
• 3. Hula-hoop - right
• 4. Hula-hoop - left

• Fast jog - high knees
• Lift right arm
• Lift left arm
• Lift both arms

• 1.Crunches - regular
• 2. V Kicks - one leg at a time - reach for your toes
• 3. Side to side abdominal crunches
• 4. Heel lifts - jump bending both knees

• Fast jog - wide knees
• Forward
• Backwards
• Repeat - (entire section)

(Traveling)

• Run - kick high in the back
• Middle 10 tucks
• Dog paddle
• Middle tucks

Spread out

• 1. Down hill skiing
• 2. Jumping jacks - regular arms
• 3. Flutter kicks
• 4. Jumping jacks - arms front - arms back

• Fast jog - high knees
• Lift right arm
• Lift left arm
• Lift both arms

• 1. Side kicks
• 2. Barrel jump - jump over something
• 3. Small front kicks
• 4. Rocking horse - right leg
• 5. Rocking horse - left leg

• Leap forward
• Reverse breaststroke back - crossed straight legs
• Repeat - (this section)

(Traveling)

• Cross country ski
• Middle - 10 frog jumps
• Cross country ski
• Middle 10 cowboy kicks 6:50pm

Noodles

• Bicycle across - using arms
• Bicycle - arms straight in front
• Bicycle to open space
• Knee hugs - noodle in front and grab alternating knees
• Cowboy kicks - push noodle to the front to use for balance
• Tick tock noodle - tread water - and put noodle overhead
• Tick tock noodle - under water

• Flutter kicks across
• Mermaid back

• Noodle twist - twist from side to side
• Push ups - body straight
• Frog jumps - push noodle to center
• Sit in L position - straddle sweep with arms

• Step on noodle one foot - breaststroke travel
• Change feet
• Both feet

Water Weights

• High knee jog - push down to sides - traveling
• Double time - 15 seconds

• High knee jog - push out to the front - traveling
• Double time - 15 seconds

• High knee jog - pushing down in the back - traveling
• Double time - 15 seconds

• Weights under knees
• Sit ups - ab crunchs
• Breaststroke arms forward
• Backwards
• Repeat 2 times

• Front circles
• Back circles
• Repeat 2 times

• Front raises - palms down
• Side straight arm lifts
• Bicep curls - under water
• Repeat 2 times

• Hammer curls
• Tricep curles
• Twist side to side
• Repeat 2 times

• Wide knee jog - push down to sides
• Double time - 15 seconds

• Wide knee jog - push out to the front
• Double time - 15 seconds

• Wide knee jog - push back
• Double time - 15 seconds

Cool down

• Feet on wall - in a V - stretch back out
• Arms straight and easy flutter kicks
• Hamstring stretch holding right foot
• Hamstring stretch holding left foot
• Wrist circles - front
• Wrist circles - back
• Reach arm across body - back - down to side - back - 3 times - right arm
• Reach arm across body - back - down to side - back - 3 times - left arm
• Touch each finger with your thumb - right
• Touch each finger with your thumb - left
• Titanic stretch
• Feet apart - lift right leg as close to the surface as possible
• Feet apart - lift left leg as close to the surface as possible
• Stretch right arm - reach for the sky
• Stretch left arm
• Triceps stretch

Enjoy!! Kym

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