Pool Workout

GAME PLAN

Warm up with one of the following options:

• Swim 4 to 6 laps in a 50-meter pool.  
• Swim 5 to 8 minutes of easy swimming.
• Jog in place in the deep end of pool―water just above chest level―for 5 minutes without allowing feet to touch bottom of pool.

Perform each strength move.

• Beginner: 3 sets of 8 repetitions
• Advanced: 2 sets of 12 repetitions
• Cardio boost: 1 set of 18 to 24 repetitions 3.

Cool down with 5 minutes of easy swimming.

Push-ups

START: Face side of pool with hands on top of pool edge about shoulder distance apart, fingers spread and arms extended.

MOVE: Push down on side of pool, lifting upper body out of the water, but stop halfway, maintaining a bend in elbows. Press shoulders back and down, and drop chin slightly. Hold for three seconds, lower body back into water.

REPEAT: 3 sets of 8 repetitions

TIP: If you can’t hold yourself mid-lift, flutter your feet to help your body stay out of water.

Alternating Leg Kicks

START: Stand in chest-deep water, and pull alternating knees to chest while treading water with your hands. Keep toes pointed down, and bring knee toward chest, not chest to knee.

MOVE: Extend leg straight out in front of your body. Return leg to start position, then perform with opposite leg for one repetition.

REPEAT: 3 sets of 8 repetitions

TIP: Maintain a tight core (abs and lower back) throughout the move. You can perform the move slowly for more strengthening benefits or ­increase speed for a cardio element.

 

Side Swipes

START: Stand in chest-deep water, and assume a plié squat position (feet slightly wider than shoulder-width apart, toes pointed out at a 45-degree angle).

MOVE: Extend arms straight out in front of body, hands clasped, then sweep them together across the body to one side, then back across to opposite side for one repetition.

REPEAT: 3 sets of 8 repetitions

TIP: Arms should stay together and below surface of water throughout the move to create resistance. Maintain squat position, and keep hips facing forward, core engaged, and back straight throughout the move.

Bowl and Hook

START: Stand in chest-deep water in a split stance (one foot in front of the other), and lower into a beginning lunge position, making sure forward knee does not extend over toes. Arms should be extended in front of body at chest level, palms down.

MOVE: Keep arm on the side of forward leg stationary, while slowly drawing the other arm down to side and back as if preparing to bowl. Lift arm up and out to side, parallel to bottom of pool, and bring arm back to start position. Scissor jump legs to bring opposite leg to front position, and repeat move with opposite arm for one repetition.

REPEAT: 3 sets of 8 repetitions

TIP: Keep arms below the water surface throughout the move to create resistance.