DEEP WATER RUN INTERVALS
Deliver a high-intensity, nonimpact running workout in deep water for athletic participants seeking advanced conditioning.
How to Perform
- Secure a flotation belt firmly around the waist and move to deep water where feet cannot touch the pool bottom.
- Establish an upright posture with ears stacked over shoulders and ribs lifted, engaging abdominal and back muscles.
- Begin running in place by cycling one leg forward and the other back while driving the arms in opposition under the surface.
- Perform 30 to 60 seconds of strong, fast running followed by 30 to 60 seconds of easy suspended marching or gentle sculling.
- Repeat the hard–easy intervals 6 to 10 times, maintaining form and alignment as intensity increases.
Key Execution Cues
Remember: Keep the torso tall, push the water back with both legs
and arms, and avoid excessive forward lean or scissoring.
Safety & Precautions
Important: Intended for confident deep-water participants; not
appropriate without clearance for unstable cardiac disease or uncontrolled seizures.
Additional Safety Notes: Remain within sight of the ladder or wall, and stop the set if lightheadedness, chest pain, or loss of control appears.
Exercise Modifications
Make it Harder (Progressions)
Lengthen the work intervals, shorten recovery, or integrate directional changes such as small circles while running.
Make it Easier (Regressions)
Reduce cadence and power, increase recovery time, or substitute suspended marching for some or all hard intervals.