Rob's shallow interval training

This is an Aquatic pattern from www.turnstep.com. (pattern 16725)

I introduced combo 1 taking them through the moves 16x each. Then did the pattern. Introduced combo 2, did the pattern, then did combo 1 and 2. Introduced combo 3, did pattern, then did combo 1, 2, 3. My class loved this because they felt they had a great workout.

Warm-up as desired

Combo 1

Participants stay facing instructor throughout the pattern. You will be making a box pattern.

Combo 2

Combo 3

All these are stationary moves

* Suspended - not touching the bottom of the pool. Double Russian- like sitting in a chair, knees bent 90 degrees--kick out both feet.

* Suspended jog - jog without touching the bottom of the pool

* V-straddle jump - jump up taking feet out in a V- arms try to reach the feet. It is like a cheerleader jump.



Added by Rob McKelvy at 3:53 PM on Friday, February 8, 2008 EST. Add to favorites (view favorites)
(Email: robmck@cableone.net)
From: Roswell, New México (USA)
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