Intervals for Deep Water

Warm Up:

• Narrow Jog - arms sculling in different positions
• Wide jog - arms pushing out to the side (paddle wheel)
• Jumping jacks
• X Country - X-country arms (alternate) then unison pull back and and push front (palms in cupping position)
• High knee jog - travel down and back the pool length with pumping arms

• X Country - X country arms (palms open) focus on long extensions with arms and legs
• 1/4 Turn X Country arms and legs but short quick movements (like a tin soldier) palms are in slice position
• 1/4 Turn X Country arms and legs long extended movements
• 1/4 Turn X country arms and legs short and quick (tin soldier)
• 1/4 Turn X country arms and legs long extended movements/palms open

1st Interval

• Jog - 1 minute (moderate pace) pump arms (slice palms)
• 30 Second recovery
• 1 Minute (high pace) slice palms
• 30 Second recovery

• X Country - 1 minute (medium pace) X country arms (slice palms)
• 30 Second recovery
• 1 Minute (fast pace) slice palms
• 30 Second recovery

• Bent knee twist - opposite elbow to knee (can be a traveling move)
• Straight leg twist - opposite arm to leg
• Double heel lifts - scull arms (knees pointing to bottom of pool heel kicking rear)
• Quick scissors - arms cross in front

2nd Interval

• Heel lifts - 1 minute (moderate) push down with hands
• 15 Second recovery
• 1 Minute (fast)
• 15 Second recovery

• Scissors - 1 minute (moderate) scull with arms
• 15 Second recovery
• 1 Minute (fast)
• 15 Second recovery

• Tire pumps - paddle wheel arms (pushing out to the side and slicing in)
• Extend the leg for high side kicks - parallel arms moving side to side
• Jumping jacks - opposite arms as legs
• Hurdlers - X country arms
• Rocking horse - travel move up and down the pool with butterfly arms
• Egg beater legs - scull with arms

3rd Interval

• Tire Pumps - 1 minute (moderate) scull with arms (slice palms)
• 1 Minute (fast)
• 1 Minute recovery

• Egg Beater - 1 minute (moderate) paddle wheel arms (slice palms)
• 1 Minute (fast)
• 1 Minute recovery

• High knee jog - travel down and back 4 laps/arms pump then breaststroke

End with weights, abs, stretching and relaxation. Thanks to all who have posted before me, it has been a huge help.

***Hurdlers - X country move with a tuck inbetween.

***Rocking horse - this is a modified shallow move. I use it as a traveling move with butterfly arms or breaststroke arms. Bring the knee up and extend it forward as you pull back with the arms. The legs with alternate as you move forward

***Egg Beaters - as if you are treading water. Knees are open and legs move in a circular motion.

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