•  Interval training is designed to alternate between periods of work and periods of active recovery or rest (less intense segments of training).

• Pace yourself; exercise should be challenging, but not painful!  At the same time, push yourself to train hard on the work cycles…a rest will be coming up soon!  You should be breathing harder and faster on the work segments.

• Begin with about 1 minute of work and 2-3 minutes of recovery.  When that feels easy, decrease the amount of time on the active rest segment.
  

• Repeat the segments as needed to complete your planned workout session 
  

• Don’t forget to drink water before, during and after you exercise.

• It is important to stretch your muscles at the end of the workout!

WARM UP – 5 minutes

Heel High Jog (Travel in a Box Pattern)

Jumping Jacks

Jacks in 3’s (Jump Out, In, Out & Bounce Out / Jump In, Out, In & Bounce In)

Ankle Reach Front / Heel Reach Back (Reach opposite hand toward foot but maintain tall posture throughout)

TRAINING CYCLE ONE

• WORK

Jumping Jacks

Level II Jack (Bend at knees & hips as if sitting in a chair, shoulders at water’s surface; gently touch the pool bottom, but do not jump)

Level II Jack & Tuck (Tuck the knees to the chest as the feet come together for each Jack, concentrate on contacting the abdominals as you tuck!)

Tuck Hold (Tuck the knees to the chest maintaining the feet off the pool bottom by sculling the arms vigorously; gradually increase the time you stay suspen

• RECOVERY

Knee Lifts Front

Knee Lifts Corner

Heel High Jog, Legs Wide

TRAINING CYCLE TWO

• WORK

Knee High Jog

White Water Run (Run as fast as you can, pulling the elbows behind your body as you pump the arms.  Create as much turbulence, “white water”, as you can!)

Level II Tire Run  (Drop into seated position and run with the feet Out, Out, In, In as if running through tires.)

 

• RECOVERY

Jog or Walk around pool with various strides:

• Backward
• Side Steps
• Giant Steps
• Walk a Tightrope

TRAINING CYCLE THREE

• WORK

Ski Variations

• Cross Country Ski (Lead with the palms for more resistance as the arms swing at the sides.)
• Cross Country Uphill (Dig deeper with the arms, increase the stride length, tuck the knees as the legs switch positions)
• Downhill Moguls (Jump side to side; feet together & knees slightly bent)
• Level II Moguls (drop to seated position, but increase the distance between jumps and tuck the knees to the chest as you alternate sides!)

• RECOVERY – a mental challenge

Level II Jack with CC SKI ARMS (alternating arm swings front & back)

Level II Ski with JACK ARMS (lift arms laterally & return to sides)

Water Walking

STRETCH – 5-10 minutes