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| Wk (CT in min) | Objective | Basic Move(s) | Intensity Rating of Perceived Exertion (RPE) |
Intervals Format |
S.W.E.A.T.TMCues (Variations) |
|---|---|---|---|---|---|
| 1 (20-30) |
Learn, modify and practice basic skills and walking | En tr y/exit skills Adjustment to water depth Recover to stand Sculling practice with gloves Posture practice Walking | Easy | Walking with SWEAT variations changed every 15- 30 sec | E (50% to full ROM) A W (Extended) T tr avel forward, back and sideways |
| 2 (20-30) |
Learn, modify and practice jog, walk, balance | Walk, jog 1 legged stands | Easy/Moderate | SWEAT variations changed every 15- 30 sec | S. W. E. A. T. |
| 3 (30-45) | Learn, modify, practice & train Walk, jog Upper body muscular endurance |
Walk, jog Biceps/ tr iceps with gloves (open or closed hand) |
Cardio: Easy to moderate Muscular: Moderate to somewhat hard |
Cardio: SWEAT variations changed every 15- 30 sec Muscular: 8 repetitions X 2 sets |
Cardio: S. W. E. A. T. Muscular: S. |
| 4 (45) |
Repeat wk 3, and add: Kick Trapezius |
Walk, jog, kick Biceps/ triceps and trapezius with gloves (open or closed) |
Cardio: Moderate to somewhat hard Muscular: Moderate to somewhat hard |
Cardio: SWEAT variations changed every 15- 30 seconds Muscular: 8 repetitions, 3 sets |
Cardio: S. W. E. A. T. Muscular: S. T. |
| 5 (45) |
Repeat wk 4 and add: Rock Pectorals |
Walk, jog, kick, rock cardio intervals Pectorals, tr apezius, biceps/ triceps |
Cardio: 15 sec somewhat hard to hard, recover easy Muscular: Somewhat hard to hard Aquaflex® paddles used to increase surface area overload |
Cardio: SWEAT variations using 15 sec intervals (speed variations) Muscular: 8-15 repetitions, 3 sets (gloves or paddles) |
Cardio: S. W. E. A. T. Muscular: S. T. |
| 6 (45) | Repeat wk 5 and add: Jump Deltoids, Rhomboids |
Walk, jog, kick, rock, jump Deltoids, rhomboids |
Cardio: Repeat wk 5 Muscular: Repeat wk 5 |
Cardio: Repeat wk 5 Muscular: Repeat wk 5 |
Cardio: S. W. E. A. T. Muscular: S. T. |
| 7 (45) | Repeat wk 6 and add: Scissors Abdominals, Hip ad/ab -ductors |
Walk, jog, kick, rock, jump, scissors Abdominals, Hip ad/ab -ductors |
Cardio: Repeat wk 6 Muscular: Repeat wk 6 |
Cardio: Repeat wk 6 Muscular: Repeat wk 6 |
Cardio: S. W. E. A. T. Muscular: S. T. |
| 8-16 (45) | Add ADL targeted progressions each wk (50 exercises total Progress intensity and complexity |
ADL patterned exercises are developed from basic moves to target tasks Step work and resistance bands are added to muscular, cardio and balance exercises |
Repeat previous wks, add new ADL exercises each wk Cardio: Moderate to hard/very hard Muscular: Hard to very hard |
Integrate learned exercises into ADL patterned progressions | ADL: S. W. E. A. T. Cardio: S. W. E. A. T. Muscular: S. T. |