The above video preview is for S’WET Boot Camp, which posted on 9/15/15
The latest video in the ‘Fitness Friends’ series just posted. Get ready to unleash some Manhattan Mayhem in the pool with Jenni Lynn Patterson, founder of Jenni Lynn Fitness and creator of S’WET. Jenni Lynn has been teaching aqua classes in New York City for the past 10 years and during that time discovered an appetite for bringing a more advanced fitness experience to the pool, hence the creation of S’WET.
What is S’WET Boot Camp?
S’WET Boot Camp is my favorite class to teach not only because I get a wide range of participants, but it can be freestyle and most of all - FUN! When I first started to format the structure of the class, I thought it might be more circuit based, but with all the different drills it turned into more of a Boot Camp experience. For the Fitmotivation video, I chose drills that utilized the pool wall, the line on the pool floor and foam dumbbells.
Many S’WET exercises involve the pool wall. Why?
The wall is a great tool to use in class, especially if you have access to use the entire pool. I like to give two or three exercise options for each wall circuit, which allows students to work at different levels. I find this is a great way to keep active students pushing harder, but less physically capable students feeling confident and getting a great workout. For example, Progression 1 at the wall is running in place, Progression 2 is mountain climbers and Progression 3 is kicking at the wall. When I start the wall segment, I tell my students they have three options, running in place, mountain climbers or kicking at the wall - any style they wish. I let them know that they can do whatever exercises they choose during the three progressions. They have fun getting creative and choosing their own options and exercises.
During the video, we inserted 20-30 second ‘rest cycles’ so you could explain the next exercise. However, you mentioned that was not the way you normally teach S’WET. How do you normally structure the workout?
Choosing the time intervals for each round is based on your participants. If the class has several new students or less capable bodies, you may want to start at 30 seconds for each exercise, then progress to 45 seconds and then 60 seconds; or if you have an older crowd you might shorten those times. With more advanced classes I will increase the time intervals for each exercise – up to 75 seconds. I generally give 5-10 seconds rest in between the rounds so people can catch some air, but I may give more time depending on the class level. Use your best judgment on the timing depending on your class participants and their capabilities.
In the video and in your S’WET workout, you use the line on the pool floor. Why?
If you do not have a lot of wall space, you can split the class into two groups and have a group on the wall and a group on the lines of the pool floor. This can be a great challenge if you have them going back and forth switching from pool lines to pool wall between each circuit because it involves lots of traveling. I love to use the lines on the pool floor to keep students in an isolated position and to enforce proper form. Student’s legs are either striding over the line for cross country skis, or straddling the line for jumping jacks. In the S’WET Boot Camp video, I use the line for cross country skis, jumping jacks, hops and moguls. Each section progresses the exercises in order to give students more options and to encourage them to work harder. A creative and challenging way to circuit the students is having them turn each round to face different sides of the pool while alternating between cross country skis and jumping jacks performed over the line.
The third segment of the S’WET Boot Camp video includes foam dumbbells. How are they utilized?
The hand buoys are used to increase the intensity of the exercises, which my male participants particularly enjoy. Hand buoys are a fun way to amplify the line work of cross country skis, jumping jacks, front shoots (Rock & Rolls) and side shoots (Angels). Students have to use more arm and core strength to keep their feet both touching and suspended off the floor. However, please be mindful of the buoy’s density and the fitness level of the person using the equipment. I personally hand out the hand buoys to control who is using what.
Some people may watch this video and say “Wow, I wouldn’t do these advanced exercises in the pool with my students.” How do you respond to that?
No matter the level of experience or physical capacity of your students, there are many options to give students when incorporating S’WET Boot Camp exercises in your pool. I have always found that giving students the options and encouragement to try new things and push themselves to reach higher goals allows participants of all levels and ages the opportunity to achieve success while working at their own abilities. Aquatic fitness is misperceived as exercise strictly for the elderly or less physically capable. It’s time for a new generation of aquatic enthusiasts to get excited about working out in the pool and to prove that it can be a challenging and athletic workout.
Be sure to watch a video interview with Jenni Lynn that will be posting next week on the Fitmotivation blog. And stay tuned for the video, S’WET Deep, which will be posting next month. S’WET Boot Camp and S’WET Deep are two of Jenni Lynn’s 2015 CEC Approved (AEA & AFAA) workshops.
Want to bring S’WET programming to your facility? That’s easy! Host some S’WET Workshops. Contact Jenni Lynn by visiting her website. JenniLynnFitness.com
And you can keep up with Jenni Lynn on her Facebook page. S’WETbyJenniLynnFitness
What are you waiting for? Log on to get fit, get wet and S’WET!