INTERVAL TRAINING is a great aquatic class format because there's virtually no choreography to create and it's inviting to every fitness level because it's self-regulated. The objective of an interval format is to alternate between periods of high intensity with periods of active rest. The beauty of this format is to not demonstrate what "bigger", "harder", or "faster" is. Cue the interval exercise and verbally encourage them to use more force to make it "bigger" and "faster". After all, Mary's definition of bigger may not be as large as yours, but her moves are larger none the less. Remember, a superb instructor will create a positive class experience leaving each participant feeling successful afterwards.

There are many ways to compose an interval class. Below are just samplings of themes that can spark your creativity.

INTERVAL THEMES:
1) Pick a move and repeat it 3 times with a 1:2 ratio (30 second interval, 60 sec rest) Do a conditioning move in between each set and try not to repeat that interval move again in class, as they are sick of it now.

2) HUMP DAY/Wednesdays. Mountain Intervals. Pick a move. The 1st rep is "long and lean"/ muscular in execution. The 2nd rep is quick and very cardio, shorter range of motion. The 3rd rep is "long and lean" again, really feeling and working with the water's density. After two sets of different moves, I do core/torso moves. This class is a 1:1 ratio!

3) Do a relatively short choreographed segment. This can even be your warm up and cool down. Then repeat the segment and the first move in your routine is your first interval. The active rest is to continue the routine at a low/moderate intensity. The next time you do the routine, the second move is your interval, and so on. Depending on how long your routine is, you may want to up the interval length (45-60 seconds).

4) Get to know your class! Ask each person what their favorite move is and write it down. Viola, there's your interval class.

5) Obstacle courses. This is a traveling class. Run from one side of the pool to the other with a theme: jumping rope, tire runs, skipping, jogging, walking, skiing, broad jumping, etc. When you cue them (a whistle is great here) they run to the wall as fast as they can and do an interval move at the wall (wall kicks/single legs, wall kicks/tandem (both) legs, punch the wall (figuratively), climb the wall (hold on with hands, get low in the water as if sitting, and run up the wall, feet come down, and run up the wall again).

6) The 20 class: Get them going in a move. Then you will count out 20 repetitions of this move and they will do it as quick and as hard as they can. Pick the fastest participant in the group and count/clap out the temp (1,..2,...3...etc). up until 20. Not everyone will be able to keep up, and that's fine, but they'll feel the pressure and try their hardest. It's also fun to get them to count with you. Repeat each move twice and then do an active rest or conditioning move. Make sure that every move is reversed if possible ( if you do flurries, you then play the bongo...if you scoop water in towards the chest twice, you then circle the water out and behind you twice)

Examples of aqua moves>>>

Written by Laura Rogers