Deep Aqua Choregraphy

I have access to the long half of a deep 25 meter pool, and use all of it. To all who post routines, thanks for the inspiration.

Combo 1

• Twist forward (16 count)
• Twist heels to glutes (16 count)
• Twist back (16 count)
• Jacks (16 count) A & T style
• Kick front (16 count)

Repeat 2X

Combo 2

• Inner thigh (Sartorius jog) (16 count)
• Froggies (16 count)
• Then turn froggies on diagonal and travel to other end of pool
• Tuck side to side (16 count)*
• Tuck vertical (16 count)
• Kick back*

Repeat and return to other end of pool

Combo 3

• Jog (16 count)
• Wide jog (16 count)
• Big knee jog (16 count)
• Bicycle half way up pool, switch to racing cycle

Repeat and return to other end of pool

Combo 4

• Jack (16 count) A & T style
• X-country ski (16 count)
• X-country ski with tuck (16 count)
• Tuck (16 count)
• *Tuck, extend front, tuck, extend back (32 count)

Repeat

I teach this 1, 2, 12, 3, 123, 4, 1234, takes the full 45 minutes after warm up.

*Kick back, stop at vertical, squeeze glutes, abs engaged, don't arch the back.

*Inner thigh (Sartorius jog) bring the arch of one foot towards the inside of the knee of the opposite leg.

*Froggies bring the soles of the feet together simultaneously widening knees, like a frog.

Tuck, side to side, tuck, then send legs out on a diagonal, almost at surface of water, tuck and pivot 180 and repeat other side, Keeping hips and chest facing instructor, abs engaged.

Tuck, extend front, tuck, extend back, que abs tight, don't arch back, use hips as pivot and pendulum front to back.

Hope explanations are helpful, email if need further explanation.

Have also taught this with some modifications for a shallow pool as well.

Judi

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