Questions for the swimmers here and Aquajock :)

[penguinchik]

Hi, I've been battling plantar fasciitis for months and have finally gotten myself to the pool. Would you all mind answering a few questions for me? I am so new to this.

My first question is about pool running. I tried it yesterday without a belt, and boy was my heart rate up there. I was so excited about this! I looked quite silly I am sure, but hey, I'll take whatever cardio I can get at this point. Is it okay to continue doing this without a belt? I love a challenge and crave high intensity anything. I am thinking that it is fine, but just wanted some input.

Also, I need to get a waterproof MP3 player. I do not own an iPod if you can believe it, and don't want to spend a crazy amount of money on something for the pool. Do you recommend one product over another. I've done some research and the two that keep popping up are the SnapSights H2O Man and the Liquid Force Waterproof MP3 Player 256. What do you all think? Should I just bite the bullet and get an iPod and one of those waterproof housing things? I really want to be able to listen to music.

I found Aquajock's old post about aqua jogging techniques (very helpful thanks!). Any other tidbits of info that you'd like to share would be great. I am looking to get the best possible cardio workout in the pool and am not afraid to work hard. I hate being injured. Thanks a million!!
--Jennifer

 

[Aquajock]

Hi, Jennifer! Glad you've discovered the joys of aqua running. In all honesty, I highly recommend using an Aqua Jogger or other like float belt for deep water running; too often I've seen people doing their pool deep-water running without a float belt and their form, especially their core / trunk form, is so skewed as to make it awkward, if not downright dangerous. With the Aqua Jogger, you can maintain a more vertical trunk position which is much safer all around, rather than have to thrash around trying to keep your head above water.

Below I'm copying a variation of the sample deep water workout that I posted earlier; this new variation incorporates the legs much more meaningfully with flutter and frog kick drills at the wall as well as seated travelling flutter kicks (these are killer for the hams and glutes!). Each drill block begins with 16 counts of legs in a running motion and arms in a "double-uppercut" motion, then continues with 16 counts of runs and upper body drills with hands fisted, then continues with 16 counts of long-lever arm drills with hands in a flat-palm position and legs either in a long-legged "ski" or jack (mostly "ski") motion, then finishes off with the leg kicking drills noted above.

I personally have a waterproof, submersible MP3 player from Oregon Scientific; my version holds about 32 hours of music. It does not need a skin or housing device. I usually just put a thin headband around my head, hook the MP3 planer onto the headband behind the ear, pop the earbuds in and go. Depending on how your ears are shaped you might need to lightly place a pair of standard headphones over the ears to keep the earbuds in place. I think a waterproof music player is certainly worth the expense, and you can find versions of Oregon's thing for about $70.00 and up. oregonscientific.com.

Here goes - let me know if you have any qustions.

Begin with double-uppercuts (palms up or fwd);
END with 16 reps of prone flutter kicks, prone frogs and seated traveling flutter kicks

Drill sets in between:

Short-lever pec deck
Long-lever open/close

Short-lever lateral wings
Long-lever laterals (T-Jacks or skis)

Triceps extensions
Long-lever skis

Push-pull
Long-lever shoulder flex/extend palms back

Fisted arm rolls inward
Long-lever laterals + open-close combo

Pull-ins
Long-lever laterals + shoulder flex/extend combo

Digs back
Long-lever shoulder flex/extend palms up

Long-lever fisted criss-cross
Long-lever open/close

Fisted rotator cuff
Long-lever skis

Long-lever FISTED shoulder flex-extend palms BACK or UP
Long-lever shoulder flex - extend palms back

Biceps curls
Long-lever shoulder flex/extend palms up

Upright rows
Long-lever laterals (T-Jacks or skis)

Long-lever open-close fisted
Long-lever laterals + open/close combo

Fisted arm rolls outward
Long-lever open-close + shoulder flex/extend combo

Breast strokes
Long-lever laterals + shoulder flex-extend combo

Scoops forward
Long-lever shoulder flex-extend palms up

Long-lever claps
Long-lever skis


A-Jock

 

[penguinchik]

Wow Annette, thanks so much! You are always so helpful to everyone! OK, I do have more questions now.

Do you recommend the Aqua Jogger brand? Is it pretty easy to figure out how to put it on? I looked on the site and initially I thought I'd need the athletic fit one for short waisted, athletic builds, but then it mentions narrow waists. I'm short waisted, 5'8" and wear a size 4, but I would never consider my waist narrow. I'm not really sure what to get.

Should I get other stuff like those webbed hand things and feet things? I forgot what they are called. I am regularly doing Cathe's upper body weight workouts, but have to take a break from lower body because it hurts my feet . I am so worried about losing muscle and strength in my legs. Would the foot things help with adding resistance?

Thanks for the info about the MP3 player. I will probably have more questions about the workouts you posted once I have the belt. Thanks again! I appreciate it so much!!
--Jennifer
P.S. I almost forgot! Do you recommend a certain waterproof heart rate monitor? Thanks again!

 

[lala1]

I, too, own the oregon scientific mp3 player. It is resonablly priced, as AJock mentioned. I think that speedo also makes one.

 

[Aquajock]

Hi, Jen! In no particular order of importance:

I don't use heart rate monitors so I can't recommend one; I go by my breathing rate and RPE;

I do recommend the Aqua Jogger brand, and they're very easy to buckle on; if you can put on a seat belt you can put on an AJ; just make sure the bubble side is up, not down;

I recommend resistance mitts for the hands; my favorite brand is Speedo due to their durability and surface-area resistance which is superior to other brands;

Re the foot thingies - hold off on getting those until you've gotten good at deep water aqua techniques without them; frankly I myself think the foot thingies are more trouble than their worth.

Later -

A-Jock