Pool Workout #1
Warm-Up
2-3 minute warmup in the pool just acclimate yourself to the water.
5 minute crawl/ breast stroke/ back stroke/ etc.
Drills
A
1 minute kicking with back legs
1 minute kicking with front legs
1 minute scissors kick
1 minute diagonal kick
B
10-15 minute simulate running in deep water. Do not touch the bottom.
It may feel strange in the beginning, but just visualize yourself running. Use a flotation devise if needed.
REPEAT A
REPEAT B
STRETCH/YOGA 5-10 MINUTES
STAY HYDRATED !!!!!
2-3 minute warmup in the pool just acclimate yourself to the water.
5 minute crawl/ breast stroke/ back stroke/ etc.
Drills
A
1 minute kicking with back legs
1 minute kicking with front legs
1 minute scissors kick
1 minute diagonal kick
B
10-15 minute simulate running in deep water. Do not touch the bottom.
It may feel strange in the beginning, but just visualize yourself running. Use a flotation devise if needed.
REPEAT A
REPEAT B
STRETCH/YOGA 5-10 MINUTES
STAY HYDRATED !!!!!
Pool Workout #2
Warm-Up
2-3 minute warmup in the pool just acclimate yourself to the water.
5 minute crawl/ breast stroke/ back stroke/ etc.
DRILLS
A
1 minute kicking with back legs
1 minute kicking with front legs
1 minute scissors kick
1 minute diagonal kick
B
15-20 minute simulate running in deep water. Followed by:
1 minute faster running pumping arms and legs vigorously.
1 minute slower pace.
1:30 minutes faster running pumping arms and legs vigorously.
1 minute slower pace.
2 minutes faster running pumping arms and legs vigorously.
1 minute slower pace.
C
10 -15 MINUTES OF EASY RUNNING AND SWIMMING
STRETCH/YOGA 5-10 MINUTES
STAY HYDRATED !!!!!
2-3 minute warmup in the pool just acclimate yourself to the water.
5 minute crawl/ breast stroke/ back stroke/ etc.
DRILLS
A
1 minute kicking with back legs
1 minute kicking with front legs
1 minute scissors kick
1 minute diagonal kick
B
15-20 minute simulate running in deep water. Followed by:
1 minute faster running pumping arms and legs vigorously.
1 minute slower pace.
1:30 minutes faster running pumping arms and legs vigorously.
1 minute slower pace.
2 minutes faster running pumping arms and legs vigorously.
1 minute slower pace.
C
10 -15 MINUTES OF EASY RUNNING AND SWIMMING
STRETCH/YOGA 5-10 MINUTES
STAY HYDRATED !!!!!