Tuesday, July 02 2019

Preview video above is for Cardio Designs for Deep & Shallow, posted on 10/18/16

As aquatic fitness classes become more popular, providing available pool space is becoming a challenge.  Health clubs and recreation centers are finding it increasingly difficult to accommodate the competing interests of aquatic fitness, lap swimming, swim lessons, family leisure swim and more.  With limited space in the pool to accommodate larger class sizes, it is almost imperative that instructors learn how to create dual depth programming that can fill the length of a traditional lap lane in which half is shallow and half is deep.

In her video, Cardio Designs for Deep & Shallow, AEA Training Specialist, Monique Acton, shares some choreography that can be taught in both depths.   Monique and AEA’s Director of Education, Julie See conceived this workout in 2009 for the International Aquatic Fitness Conference (IAFC).   Larger crowds were expected for the conference’s 25th anniversary that year and several dual depth sessions were put on the schedule to maximize space.   “We wanted to show how easy it is to take a combination and with a few tweaks make it adaptable for deep water and /or shallow water,” says Monique.


Add-on Choreography
This workout features seven cardio combinations that include transitions and holding patterns that allow each of the combinations to be added on for an entire class of sequenced movement in the deep, shallow or both.

Deep-Water Breakdown
Subscribers are always asking for more deep-water videos.  Important to note, all dual depth videos streaming on the site (see below) are in effect deep-water workouts.  In this video, the entire routine is broken down in deep water.  With minor modifications in some movements, the entire routine can be taught in shallow water.

Florida Inspired Choreography
At the 2009 conference, this session was created as a Florida themed workout.  Therefore, many of the moves have unique names, such as Seahorse, Star Fish, Dolphin, Florida Shuffle and more.  In this video, I really admired how Monique took basic moves and combined them into a larger move that made it look like a “new move” never before seen in the world of aquatic fitness.  I have been telling instructors for years that the only way to invent a “new move” was to reinvent base moves.

Monique is the president of the Personal Health Trac, which provides educational workshops and wellness workouts.  Known as one of the preeminent experts on personal training in the water, she works alongside the medical community designing medical exercise programs. Monique is also a CEC provider, writes for AKWA Magazine and serves on the AEA Advisory Board

Fitmotivation would like to extend a big THANK YOU to Monique for sharing her workout.  If you want to find out more about Monique or if you are interested in hosting her workshops, please visit her at

Watch and learn how to create more dual depth (deep & shallow) routines in the following videos streaming on
Triple Splash

ShaDeep Seniors
Dual Aqua
Aqua 2 for 1
Cool Core Choreography

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.