Noodles/Weights in the Deep--end of shallow workout

Here are some of the exercises I use in the deep water--I teach primarily in the shallow but we spend 5-10 minutes in the deep at the end of each class.

With your noodle wrapped around your back with ends under your arm-pits or weights under each arm:

• T, L, Vs: legs vertical, arms out (body looks like a T), use abs to pull legs from vertical to 90 degree (body looks like an L), open feet to form the V, back to L and finally using abs push feet back to vertical T--try to keep legs straight
• Add shoot-through: after T, L, V go back to the L and then push both feet behind you and pull legs back to T and start again
• Diamonds: bottoms of feet stay together <> pull legs in knees go out (like a butterfly stretch) push feet away from you; move in and out for 1
minute
• With legs vertical (like you are standing) cue small, fast, ankle criss-crosses (one ankle in front, one behind, then switch) 1 minute
• Small vertical flutter kick, abs tights, glutes tight--super fast for 1 minute then 15 seconds slow, repeat
• Legs vertical: jack legs, now lean forward for 30 seconds then lean back for 30 seconds
• Tread water with noodle out of water and over your head (good swimmers only; others can use their arms) 1 minute

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