Deep Water HIIT Medley

Monday, November 07 2022

Katy is back with more AquaFIITcation for your aquatic fitness classes..  Deep Water Drills is an epic collection of six different styles of high intensity interval training (HIIT), incorporating hand buoys, noodles and gloves. Each HIIT segment is designed to target different FITT Principles.   NOTE:  Having trouble with the new website.  Please take this survey and help us improve.

After making her debut on Fitmotivation in 2021, Katy is back with another series of water exercise videos. Her original filming production get postponed due to Hurricane Ian and then her rescheduled filming production was met with an unusually frigid October cold front.  However, Katy soldiered through and was able to film six new videos in what is now referred to as the Katy Cannonball Express.  Deep Water Drills is the first video to post.  

Deep Water Drills Workout-at-a-Glance
This 42-minute class format includes six different styles of HIIT training, as well as a final stretch performed at the pool wall.  
Segment 1: Rolling Intervals
Several exercises are performed for 30, 20 and 10 seconds in a hard, harder, hardest format.
Segment 2:  AMRAP    Equipment:  Single buoy & pool wall
AMRAP stands for “as many reps as possible.”  In this segment, a combination of exercises is demonstrated and the goal is for the class members to perform the combination as many times as possible in the allotted 5 minutes.
Segment 3:  EMOM    Equipment:  noodle
EMOM stands for “every minute on the minute.”  A series of exercises is performed for 40 seconds and the goal is to get many reps in as possible.  20 seconds is left in each minute for recovery time.
Segment 4:  Add-On Strength             Equipment:  pair of buoys
Several buoy strength exercises are performed in add-on style.
Segment 5:  Reverse Pyramid             Equipment:  webbed gloves
A series of exercises is taught first for 45 seconds, then 30 and then 15. 
Segment 6:  Tabata    
This segment features a typical Tabata round, which includes exercises performed 8 times for 20 seconds of work and 10 seconds of rest.
Segment 7:  Wall Stretch
The pool wall can help to provide effective stretching thanks to anchoring and body positioning opportunities. 

High Intensity Interval Training
HIIT Workouts are popular because they are simple to follow, simple to teach, and the intensity provides a challenging exercise experience for class members.  However, as Katy explains in the video below, they are not true HIIT workouts if the instructor does not factor in proper recovery into the interval training. According to Katy, instructors often make the mistake of making the workout hard for the sake of being hard, while forgetting the purpose of the work to rest ratio. “I often see both land and water trainers implement HIIT in their workouts, when in reality they are just trying to exhaust their class to their max,” says Katy.  As mentioned in many Fitmotivation blogs and concurred with by Katy, it simply is not HIIT training if there is not appropriately timed work and recovery cycles.  “Without the appropriate recovery built into the workout, the body cannot find the adequate oxygen supply to allow the itself to continue working.”  Or as she more aptly puts it, “ You can't drive a car once you have emptied the tank.” 

FIIT Principles
FIIT is an acronym that stands for “Frequency, Intensity, Time, Type.” Typical health & fitness recommendations call for an exercise frequency of 5-7 days a week at a moderate or vigorous intensity for an exercise time of 30-60 minutes.  As for types of exercise, it is recommended that you vary exercise to include cardio, strength, flexibility and other essential components of fitness.  Watch Katy talk more about HIIT workouts and FIIT principles.

Interested in more of what Katy has to offer? AquaFIIT is a series of workshops designed for innovative programming in Aquatic Fitness utilizing AquaFIITcation. So what exactly is AquaFittcation? According to Katy, this is all about translating powerful exercise principles into the water in order to create dynamic aquatic fitness classes that help change the perception of water workouts.  Keep track of Katy and her upcoming workshops via her newly created website - - which is still under construction.

Fitmotivation extends thanks and gratitude to Katy for patience in dealing with Florida weather and for sharing her passion and talents with subscribers.  Check out Katy's current Fitmotivation videos and stay tuned for 5 more videos as well as a fun behind-the-scenes video highlighting her latest filming adventures.


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.