CLASS CONSTRUCTION 8
360 Transition Class: Fun with Deep & Shallow Training
By Lori A. Sherlock, M.S.
The Speedo Aqua Fit 360 System is an innovative option that provides a variety of
training resources in one piece of equipment. Buoyancy and drag (frontal surface area),
or both concepts can be delivered by the 360 System. The following aquatic workout
poses a few ideas for shallow and deep training utilizing the Speedo 360 System. This
creative workout can be performed by any level of aquatic exerciser, as long as
modifications are noted for individuals with compromised joints or fitness levels.
Shallow Water Warm Up– with Buoyancy Belts
Multi-directional, High Knee March & Jogging
Incorporate Upper Body Movements:
 Transverse Ab/Ad Arm Swings w/ snaking arms (fingers lead the
movement)
 Shoulder Flexion/Extension Arm Swings + Wrist Extension
 Triceps Stretch – above water, bend elbow & point upward as
fingers drop behind head
 Figure 8’s a/ Straight Arms
 Internal/ External Shoulder Rotation
Lower Body Movements:
 Cross Body Toe Touches – back of hand towards outside of foot
2 minutes
3 minutes



Knee Hug + Reverse Lunge – repeater 8x right , 8x left
Weight Shift + Shuffle (side lunge – shift side-to-side then shuffle
step)
Partner Supported Leg Swings – swing lateral & forward/back
Jog to the side of the pool to get your 360 System
Begin with BUOYANCY DUMBBELLS ONLY
Shallow Water Component with 360 System
Level II  Level I  Level III Cross Country with Breaststroke +
Gathering Arms
Relaxed Arm Twist
‘Assisted Plyometrics’ (can be performed at level I or II depending
on fitness and joint stability)
 Single Leg Tuck Jump with Adducting Arms (then thumb slide
up body)
Relaxed Arm Heel-high Jog
Level II  Level I  Level III Moguls with Arm Extension
1 minute each level
Total: 3 minutes
30 seconds
45 seconds each
leg
Total: 1.5 minutes
30 seconds
1 minute each level
Total: 3 minutes
30 seconds
1 minute
Relaxed Arm Front Heel Tap
‘Assisted Plyometrics’ (can be performed at level I or II depending
on fitness and joint stability)
 Split Squat Jump with Arm Press Down
Jog back to wall, drop off your buoyancy dumbbells and pick up
TWO SURFACE AREA DISCS
Deep Knee Twists with Push-pull Arms
30 seconds
Diagonal Hops with Row to Right & Left
30 seconds
Wide Jog with Front Push Down (low row)
30 seconds
Cross Country with Torso Twist (arms extended in front)
30 seconds
Supination/Pronation + Wrist Flex/Ext with Regular Jog + Wide
1 minute
Jog
Jog back to wall, remove buoyancy discs from bar
and replace with surface area discs.
Transition to Deep
Body in seated (hips & knees at 90 degrees) or standing (body vertical) position.
Maintain body alignment while performing breaststroke to travel into the deep area of
the pool. Maintain core stability! Everything is aligned…don’t let the water push you
around.
Deep Water Component with 360 System
Frog Jog + Chest Fly (transverse shoulder ab/ad with bent elbows
and thumbs inward)
Vertical Flutter Kick with Pilates Pump (thumb in)
Modified “Pizza Pies” (thumbs up shoulder flex + thumbs in
transverse ab + thumbs out transverse ad) + Jumping Jack Legs
Barbie Legs w/ Straight Arm Torso Twist (hips bent at 90 with legs
straight and pretend like you are steering a very large steering
wheel with your feet, while mimicking the motion with your arms in
opposition)
Flutter kick (raise and lower – straight to 90°) + Pilates pump
(thumbs forward)
Opposite Arm + Leg Figure 8’s (Bilateral Symmetrical)
In/ Ex Rotation (flasher arms/Thumbs in) with Dolphin Kicks
Place 360’s on your FEET
Jack Legs + Diagonal Cross Arms
Opposite Arm + Leg Figure 8’s (bilateral symmetrical)
Scissor Legs + Sculling Arms
Opposite Arm + Leg Transverse Ab/Ad (bilateral symmetrical)
Move 360’s Back into your HANDS
Modified Prone Crunch + Chest Press (push on top of surface area
discs – dumbbelles are vertical)
Supine Triceps Extension + Diamond Crunch
Radial-Ulnar Deviation + Pike
Jog to wall, put down equipment
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds each
Total: 1 minute
30 seconds
30 seconds
30 seconds each
Total: 1 minute
30 seconds
30 seconds each
Total: 1 minute
1 minute
1 minute
1 minute
Lori A. Sherlock, MS, is an assistant professor in the School of Medicine at West Virginia
University. She coordinates and teaches the aquatic therapy curriculum within the
division of Exercise Physiology and is proud to state that it is the only one like it in the
nation. Lori is an AEA trainer and a member of the Aquatic Exercise Association’s
Research Committee. She contributes often to the AKWA magazine and has a great
interest in furthering the field of aquatics through research.
EDITOR’S NOTE: IF you are interested in purchasing the Speedo Aqua Fit 360 System,
AEA has demo sets (used in workshops) for sale. Please CALL 941-486-8600 for more
information.