Week Mon Tue Wed Thu Fri Sat Sun 1 ...

Deep Water Exercises:
Deep Water RunningFor proper technique see AQx deep water running techniques on running training tips pageCross-Country SkiingIn a vertical position, arms straight at sides, legs straight but not locked at knees.  Moving o...

Deep Water Exercises:
Deep Water RunningFor proper technique see AQx deep water running techniques on running training tips pageCross-Country SkiingIn a vertical position, arms straight at sides, legs straight but not locked at knees.  Moving o...

AQx Abdominal/Core Exercises:
Crunches Wearing Zero Gravity Suit for flotation, lay as flat as possible while keeping head out of water, and crunch at stomach while pulling knees to chest.  Can also add bicycle motion for oblique work.Oblique Twi...

Shallow water drills (All on balls of feet focusing first on proper technique and then speed of movement.  Arms swing as in normal running motion unless otherwise noted):
High Knee WalkDrive knee up until thighs are parallel to ground, create sma...

All deep water workouts include a 5-10 minute warm-up consisting of easy running, strides, etc.  The cool-down consists of 5-10 minutes of easy running until legs feel loose and heart rate has returned to normal levels.
50-70 min continuous long...