DebbieH
Cathlete
Below is the post I was referring to. If you do a search for swimming, it will bring up tons of threads all the forums. Good Luck! Read below:
Hello, The Other Annette ! Thanks for thinking of me! A few suggestions:
Treading water actually is a good way to get your heart rate up; do intervals of a minute to three minutes, and take 30-second to one-minute breaks by grabbing onto the side of the pool and gently moving the legs. The treading water should be full range of motion with the arms, and the legs can also be big range of motion (taking care to control the movements AND keep the core stable) but can also be a vertical flutter kick as well;
If you can get your hands on a kickboard, do flutter- and frog-kick lap drills back and forth across the longest length of the pool;
In the shallow end, you can do simple vertical drills as follows (the beginning standing depth should be just underneath the breastline, at approximately the xyphoid):
Runs in place, really getting the knees up high and pumping the arms;
Runs in place, doing a speed-bag drill with the fists and forearms constantly breaking the surface of the water;
Wide-legged runs in place with arms in a boxer's flurry (think of that wonderful sequence in KPC, 'cause that's where I stole it from);
Runs in place with arms in a fast breast-stroke motion, OR arms in a reverse breast stroke motion, OR arms in a fast circular dig down and back keeping the arms aligned with the trunk, OR arme in a fast circular "scoop" forward again keeping them aligned with the trunk;
Runs forward and back in quick successsion, taking no pause while changing direction so that you're continually working against currents;
Doing "half-jacks" a la Cathe, bringing the arms up laterally and breaking the surface of the water
Putting the legs into a jacking motion and doing upper body movements such as a combination pec-flye-rear-delt-flye, biceps curls with hands cupped, upright rows keeping the palms flat and facing the floor;
Doing power jumps (think Cathe's tuck jumps), one-legged hops (think interval #3 in I-Max 2), power squat jumps (think I-Max 2 interval 9), AND (this is the genius part) AIRBORNE JACKS! (Aquatic airborne jacks are enormously challenging in the water because you have to forcefully abduct the legs against the resistance of the water, AND forcefully adduct them to return to the starting position on the landing) (do whatever you want with the arms);
Do standing knee flexions / extensions with one leg (toe pointed) (leg either pointed straight in front of you or turned out 45-degrees from the body) while hopping off the standing/landing leg;
Doing straight legged kicks forward (think the MIC and CTX 10-10-10 hi/lo kick sequences), straight legged back kicks;
That oughtta keep you busy for awhile.
HTH -
A-Jock
Annette Q. Aquajock
Legally Bald
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
Hello, The Other Annette ! Thanks for thinking of me! A few suggestions:
Treading water actually is a good way to get your heart rate up; do intervals of a minute to three minutes, and take 30-second to one-minute breaks by grabbing onto the side of the pool and gently moving the legs. The treading water should be full range of motion with the arms, and the legs can also be big range of motion (taking care to control the movements AND keep the core stable) but can also be a vertical flutter kick as well;
If you can get your hands on a kickboard, do flutter- and frog-kick lap drills back and forth across the longest length of the pool;
In the shallow end, you can do simple vertical drills as follows (the beginning standing depth should be just underneath the breastline, at approximately the xyphoid):
Runs in place, really getting the knees up high and pumping the arms;
Runs in place, doing a speed-bag drill with the fists and forearms constantly breaking the surface of the water;
Wide-legged runs in place with arms in a boxer's flurry (think of that wonderful sequence in KPC, 'cause that's where I stole it from);
Runs in place with arms in a fast breast-stroke motion, OR arms in a reverse breast stroke motion, OR arms in a fast circular dig down and back keeping the arms aligned with the trunk, OR arme in a fast circular "scoop" forward again keeping them aligned with the trunk;
Runs forward and back in quick successsion, taking no pause while changing direction so that you're continually working against currents;
Doing "half-jacks" a la Cathe, bringing the arms up laterally and breaking the surface of the water
Putting the legs into a jacking motion and doing upper body movements such as a combination pec-flye-rear-delt-flye, biceps curls with hands cupped, upright rows keeping the palms flat and facing the floor;
Doing power jumps (think Cathe's tuck jumps), one-legged hops (think interval #3 in I-Max 2), power squat jumps (think I-Max 2 interval 9), AND (this is the genius part) AIRBORNE JACKS! (Aquatic airborne jacks are enormously challenging in the water because you have to forcefully abduct the legs against the resistance of the water, AND forcefully adduct them to return to the starting position on the landing) (do whatever you want with the arms);
Do standing knee flexions / extensions with one leg (toe pointed) (leg either pointed straight in front of you or turned out 45-degrees from the body) while hopping off the standing/landing leg;
Doing straight legged kicks forward (think the MIC and CTX 10-10-10 hi/lo kick sequences), straight legged back kicks;
That oughtta keep you busy for awhile.
HTH -
A-Jock
Annette Q. Aquajock
Legally Bald
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
