Brennan provides three workouts as an example of the type of deep water running sessions he creates for uninjured athletes. They can be adapted for shallow water running. Be sure to include a warm up and a cool down period.

Continuous Low Intensity

• 20-40 minutes of deep water walking or running at a steady pace
• RPE level at 1-2 (figure 4)
• You should be able to hold a conversation and breathing should be moderate
• Try this workout 3-4 times per week
• If you are just starting, stick with this one for the first 4-6 weeks and build a good endurance base