Deep Water Conditioning

Emphasize good posture, tall, shoulders back, not leaning forward or collapsing the chest.

Warm up

• Slowly bicycle legs
• Circle arms at sides
• Easy jog
• Wide jog (knees apart)

Cardio

• High Knees
  • Bring alternate knees up toward chest
  • Move arms at side

• Hamstring Curls
  • Kick heels up in back (toward buttocks)
  • Alternate legs
  • Move arms at side
  • Variation
    • Hamstring curls with legs out wide

• Suspended Jacks
  • Start in T-position (legs together and arms out to sides)
  • When legs are apart, arms move in to the center
  • When legs are together, arms move out to sides
  • Legs move opposite of arms

• Laps
  • Bicycle forward, breast stroke arms
  • Bicycle backward pulling arms through water
  • Cross country ski, hands cupping water
  • Jog forward, arms moving at side

• Diamond Legs
  • Bring soles of feet together
  • Bring feet toward body
  • Kick legs out to a V (legs parallel to surface of water)

• Line Jumps
  • Start with legs together
  • Jump from front to back over imaginary line
  • Jump from side to side over imaginary line

• Cross Country Ski
  • Start with right leg and left arm out in front of body
  • Left leg and right arm in back
  • Scissor kick legs
  • Bring opposite arm forward with opposite leg

• Straight Leg Kicks
  • Kick legs out in front, alternating legs
  • Kick low and slow, then higher and faster

• Bicycle Interval
  • Bicycle legs 30 seconds at easy pace
  • Bicycle legs 30 seconds at medium pace
  • Bicycle legs 30 seconds at fast pace (with good form)

• Reverse Crunch
  • Start with legs together
  • Bring knees up toward chest
  • Push legs down toward bottom of pool

• Reverse Oblique
  • Start with legs together
  • Bring knees up to chest and roll onto side
  • Kick legs straight out in opposite direction
  • Alternate sides

Cool down

• Same as warm up

Stretches (shallow end)

• Hamstring
• Quadriceps
• Inner thigh
• Glutes
• Shoulder
• Upper Back