Acknowledgments xi How to UseThis Book. PART i SHALLOW-WATER EXERCISE 1

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1 Acknowledgments xi How to UseThis Book xiii PART i SHALLOW-WATER EXERCISE 1 CHAPTER 1 SHALLOW-WATER PERIODIZATION STACES 3 Preseason 3 Transition Season 20 Peak Fitness Season 29 Active Recovery Season 33 CHAPTER 2 SHALLOW-WATER EXERCISES AND CUES 35 Cardiorespiratory Exercises Walk Squats and Lunges Jog Kick Rocking Horse Cross-Country Ski Jumping Jacks Wall Exercises 41 Strength Exercises Upper Body Abdominals Obliques Lower Body Balance 46 CHAPTER 3 SHALLOW-WATER LESSON PLANS FOR CLASSES WITH A SINGLE OBJECTIVE 47 Section 1: Cardiorespiratory Fitness 48 Movement in Two Planes: Any Season 48 Interval 30: Preseason 49 Interval 30: Transition Season 50 Interval 30: Peak Fitness Season 51 Turns and Circles: Any Season 52 Interval 40: Preseason 54 Interval 40: Transition Season 56 Interval 40: Peak Fitness Season 57 Increasing Complexity: Any Season 58 Interval 60: Preseason 60 Interval 60: Transition Season 61 Interval 60: Peak Fitness Season 62 Alexander, Christine Water fitness progressions digitalisiert durch: IDS Basel Bern

2 vi Block Choreography With Five Moves: Any Season 63 Intervals With Reduced Recovery Time 1: Preseason 65 Intervals With Reduced Recovery Time 1: Transition Season 66 Intervals With Reduced Recovery Time 1: Peak Fitness Season 67 Double Ladder: Any Season 68 Intervals With Reduced Recovery Time 2: Preseason 69 Intervals With Reduced Recovery Time 2: Transition Season 71 Intervals With Reduced Recovery Time: Peak Fitness Season 72 Zigzag Pattern: Any Season 73 Rolling Intervals: Preseason 74 Rolling Intervals: Transition Season 76 Rolling Intervals: Peak Fitness Season 77 Cardio With Wall Exercises: Any Season 78 Surges 1: Preseason 80 Surges 1: Transition Season 81 Surges 1: Peak Fitness Season 82 Changes: Any Season 83 Surges 2: Preseason 84 Surges 2: Transition Season 86 Surges 2: Peak Fitness Season 87 Block Cardio With Six Moves: Any Season 88 Random Intervals: Preseason 90 Random Intervals: Transition Season 91 Random Intervals: Peak Fitness Season 93 Layer Technique: Any Season 94 Pyramid: Preseason 96 Pyramid: Transition Season 97 Pyramid: Peak Fitness Season 99 Tabata Urning 1: Any Season 100 Tabata Timing 1: Preseason 102 Tabata Type 1: Transition Season 103 Tabata Type 1: Peak Fitness Season 104 Tabata Timing 2: Any Season 104 Tabata Timing 2: Preseason 106 Tabata Type 2: Transition Season 108 Tabata Type 2: Peak Fitness Season 109 Section 2: Strength Training 111 Hand Positions and Lever Length: Preseason 111 Inertia and Frontal Resistance: Preseason 112 Acceleration: Preseason 114 Action and Reaction: Preseason 115 Buoyant Equipment Noodles: Transition or Peak Fitness Season 117 Buoyant Equipment Dumbbells: Transition or Peak Fitness Season 110 Peak Fitness Season 119 Drag Equipment Webbed Gloves or Paddles: Transition or Peak Fitness Season Drag Equipment Paddles: Transition or Peak Fitness Season 123 Peak Fitness Season 124 Circuit Class 1: Transition or Peak Fitness Season 126

3 vii Circuit Class 2: Transition or Peak Fitness Season 128 Functional Core Strength: Preseason or Active Recovery 130 Balance: Preseason or Active Recovery 131 Pilates Fusion: Preseason or Active Recovery 133 Section 3: Fun Activities 135 Circuit Class With Partners: Active Recovery 135 CHAPTER 4 SHALLOW-WATER LESSON PLANS FOR CLASSES WITH TWO OBJECTIVES 137 Section 1:30-Minute Cardiorespiratory Fitness 138 Movement in Two Planes: Any Season 138 Turns and Circles: Any Season 138 Increasing Complexity: Any Season 139 Block Choreography With Five Moves: Any Season 140 Double Ladder: Any Season 140 Zigzag Pattern: Any Season 141 Cardio With Wall Exercises: Any Season 142 Changes: Any Season 142 Block Choreography With Six Moves: Any Season 143 Layer Technique: Any Season 144 Tabata Timing 1: Any Season 144 Tabata Timing 2: Any Season 145 Section 2: 20-Minute Aquatic Endings 146 Hand Positions: Preseason 146 Lever Length: Preseason 146 Inertia and Frontal Resistance: Preseason 147 Acceleration 1: Preseason 147 Acceleration 2: Preseason 148 Action and Reaction: Preseason 148 Buoyant Equipment Noodles: Transition or Peak Fitness Season 149 Buoyant Equipment Dumbbells: Transition or Peak Fitness Season 149 Peak Fitness Season 150 Drag Equipment Webbed Gloves or Paddles: Transition or Peak Fitness Season Drag Equipment Paddles: Transition or Peak Fitness Season 151 Peak Fitness Season 151 Circuit Class 1: Transition or Peak Fitness Season 152 Circuit Class 2: Transition or Peak Fitness Season 152 Functional Core Strength 1: Preseason or Active Recovery 152 Functional Core Strength 2: Preseason or Active Recovery 153 Balance 1: Preseason or Active Recovery 153 Balance 2: Preseason or Active Recovery 154 Pilates Fusion 1: Preseason or Active Recovery 154 Pilates Fusion 2: Preseason or Active Recovery 155 Section 3:20-Minute Fun Activities 155 Circuit Class With Partners: Active Recovery 155

4 viii Square Dance: Active Recovery 156 You Be the Teacher: Active Recovery 156 Modified Synchronized Swimming: Active Recovery 156 Games and Relay Races: Active Recovery 157 PARI il DEEP-WATER EXERCISE 159 CHAPTER 5 DEEP-WATER PERIODIZATION STAGES 161 Preseason 161 Transition Season 177 Peak Fitness Season 185 Active Recovery Season 188 CHAPTER 6 DEEP-WATER EXERCISES AND CUES 191 Cardiorespiratory Exercises Jog Bicycle Kick Cross-Country Ski Jumping Jacks Wall Exercises 196 Strength Exercises Upper Body Abdominais Obliques Lower Body 201 CHAPTER 7 DEEP-WATER LESSON PLANS FOR CLASSES WITH A SINGLE OBJECTIVE 203 Section 1: Cardiorespiratory Fitness 204 Movement in Twa Planes: Any Season 204 Interval 30: Preseason 205 Intervai 30: Transition Season 206 Interval 30: Peak Fitness Season 208 Turns and Circies: Any Season 209 Interval 40: Preseason 211 Interval 40: Transition Season 212 Interval 40: Peak Fitness Season 214 Increasing Complexity: Any Season 215 Interval 60: Preseason 217 Interval 60: Transition Season 218 Interval 60: Peak Fitness Season 219 Block Choreography With Five Moves: Any Season 220 Intervals With Reduced Recovery Time 1: Preseason 221 Intervals With Reduced Recovery Time 1: Transition Season 222 Intervals With Reduced Recovery Time 1: Peak Fitness Season 223 Double Ladder: Any Season 225 Intervals With Reduced Recovery Time 2: Preseason.7.! 226

5 Intervals With Reduced Recovery Time 2: Transition Season 227 Intervals With Reduced Recovery Time 2: Peak Fitness Season 228 Zigzag Pattern: Any Season 229 Roiling Intervals: Preseason 231 Rolling Intervals: Transition Season 232 Roiling Intervals: Peak Fitness Season 233 Cardio With Wall Exercises: Any Season 234 Surges 1: Preseason 236 Surges 1: Transition Season 237 Surges 1: Peak Fitness Season 238 Changes: Any Season 239 Surges 2: Preseason 241 Surges 2: Transition Season 242 Surges 2: Peak Fitness Season 243 Block Choreography With Six Moves: Any Season 244 Random Intervals: Preseason 246 Random Intervals: Transition Season 247 Random Intervals: Peak Fitness Season 249 Layer Technique: Any Season 250 Pyramid: Preseason 252 Pyramid: Transition Season 253 Pyramid: Peak Fitness Season 255 Tabata Timing 1: Any Season 256 Tabata Timing 1: Preseason 257 Tabata Type 1: Transition Season 258 Tabata Type 1: Peak Fitness Season 259 Tabata Timing 2: Any Season 260 Tabata Timing 2: Preseason 262 Tabata Type 2: Transition Season 263 Tabata Type 2: Peak Fitness Season 265 Section 2: Strength Training 267 Hand Positions and Lever Length: Preseason 267 Inertia and Frontal Resistance: Preseason 268 Acceleration 1: Preseason 270 Acceleration 2: Preseason 271 Buoyant Equipment Noodles: Transition or Peak Fitness Season 273 Buoyant Equipment Dumbbells: Transition or Peak Fitness Season 274 Peak Fitness Season 276 Drag Equipment Webbed Gloves: Transition or Peak Fitness Season 277 Drag Equipment Multiplane Drag Equipment: Transition or Peak Fitness Season Peak Fitness Season 280 Circuit Class 1: Transition or Peak Fitness Season 282 Circuit Class 2: Transition or Peak Fitness Season 284 Functional Core Strength: Preseason or Active Recovery 286 Balance: Preseason or Active Recovery 287 Pilates Fusion: Preseason or Active Recovery 289 Section 3: Fun Activities 290 Circuit Class With Partners: Active Recovery 291

6 X CHAPTER 8 DEEP-WATER LESSON PLANS FOR CLASSES WITH TWO OBJECTIVES 293 Section 1: 30-Minute Cardiorespiratory Fitness 294 Movement in Two Planes: Any Season 294 Turns and Circles: Any Season 294 Increasing Complexity: Any Season 295 Block Choreography With Five Moves: Any Season 296 Double Ladder: Any Season 296 Zigzag Pattern: Any Season 297 Cardio With Wall Exercises: Any Season 298 Changes: Any Season 298 Block Choreography With Six Moves: Any Season 299 Layer Technique: Any Season 300 Tabata Timing 1: Any Season 300 Tabata Timing 2: Any Season 301 Section 2: 20-Minute Aquatic Endings 302 Hand Positions: Preseason 302 Lever Length: Preseason 302 Inertia and Frontal Resistance: Preseason 303 Acceleration 1: Preseason 303 Acceleration 2: Preseason 304 Acceleration 3: Preseason 304 Buoyant Equipment Noodles: Transition or Peak Fitness Season 305 Buoyant Equipment Dumbbells: Transition or Peak Fitness Season 305 Peak Fitness Season 306 Drag Equipment Webbed Gloves: Transition or Peak Fitness Season 306 Drag Equipment Multiplane Drag Equipment: Transition or Peak Fitness Season Peak Fitness Season 307 Circuit Class 1: Transition or Peak Fitness Season 308 Circuit Class 2: Transition or Peak Fitness Season 308 Functional Core Strength 1: Preseason or Active Recovery 309 Functional Core Strength 2: Preseason or Active Recovery 309 Balance 1: Preseason or Active Recovery 309 Balance 2: Preseason or Active Recovery 310 Pilates Fusion 1: Preseason or Active Recovery 310 Pilates Fusion 2: Preseason or Active Recovery 311 Section 3: 20-Minute Fun Activities 311 Circuit Class With Partners: Active Recovery 311 Square Dance: Active Recovery 312 You Be the Teacher: Active Recovery 312 Modified Synchronized Swimming: Active Recovery 313 Games and Relay Races: Active Recovery 313 About the Author 315

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