Post by @coachjohnnoel

2 Rounds 30 seconds - Straight Arm Helicopter Twists (chest height water) 30 seconds rest 3 Rounds 10 Slow Knee Raises 10 Switch Knee Hops 10 Fast High Knees Rest ~ 10 seconds 3 Rounds 10 Light and 10 HARD Wall Anchored Reverse Breast Stroke 10 Light and 10 HARD Wall Anchored Breast Stroke 45 seconds rest 3 Rounds ALAP - Legs only treading water (or wall anchored flutter kicks) 45 seconds rest For all of these movements hold onto the edge of the pool for balance and support; if you need to. Swim machine: linked in my bio #poolworkout #waterworkout #poolexercise #pool #xtra