circuit workout · fitness and fun · Running

Working Hard in the Deep End!

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Courtney is back at it in the Deep End of the pool! She has developed a Water circuit workout! Check it out and give it a try!

 

I just wanted to share with you our “Water Workout” from this morning.  Can you tell I am really getting into deep water running?  The rain forced us inside this morning, despite the unseasonably warm temps outside.  And once again – we weren’t feeling the treadmill (a.k.a. the “dreadmill”).

 

3 warm up laps

1 sprint lap (under2:30)

1 easy lap

1 Sprint lap (under2:30)

1 easy lap

1 Sprint Lap (under2:15)

1 easy lap

1 Sprint lap (under2:15)

1 easy lap

1 Sprint lap (under2:15)

1 easy lap

2 Sprint laps (under4:15)

1 easy lap

2 Sprint Laps (under4:15)

1 easy lap

2 Sprint Laps (under4:15)

1 easy lap

3 sprint laps (under6:15)

1 easy lap

3 sprint laps (under6:15)

2 cool down laps

 

This workout took us about an hour, and we were both pretty tired afterwards. With deep water running it’s very important to remember to try and stay straight up in the water and not lean forward too much.  Leaning forward too much makes it way to easy….  and if you know me, you know I don’t do easy workouts. Completing the sprint laps should be challenging and you should be out of breath and ready for a 30 second recovery after each sprint block.

 My new goal is to be able to keep up with Teen, who is not only faster than me on land– but also in the water.  She is awesome!  (And if she is reading this, I hope she sets a PR in our race tomorrow – the Icicle Ten Miler in Wilmington.)

 So have you tried deep water running yet? 

What did you think?

Do you love it as much as I do?!?

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4 thoughts on “Working Hard in the Deep End!

  1. So interesting – I’m looking to learn some pool workouts for when we’re traveling (and the hotel has a pool, obviously). Usually the pools are pretty small and shallow so water running sounds like a great way to use them – when you say “laps,” is that a literal lap? What do you do when one end of the pool is deeper than another? … anyway, thanks for the inspiration!

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    1. I deep water run in an 8 lane pool at my local YMCA. In a lane, the pool depth starts where I can stand, gradually getting deeper. When you water run you will need to be in the deep end of the pool and wear a flotation belt, which will keep your neck and head above the water. This way you can focus solely on your “running” form in water. You can run in place, or run from one end of the pool to the other. When I sprint as hard as I can in the water – it usually takes me a little over 2 minutes to get from one side to the other and back. Our lap pool is 25 meters long – so one “lap” is a down and back, or 50 meters.

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