Melisenda Edwards - Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises

Text copyright 2017 Melisenda Edwards and Katalin Wight. Design and copyright 2017 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.

Published in the United States by

Ulysses Press

P.O. Box 3440

Berkeley, CA 94703

www.ulyssespress.com

ISBN: 978-1-61243-691-3

Acquisitions: Bridget Thoreson

Managing Editor: Claire Chun

Editor: Lily Chou

Proofreader: Lauren Harrison

Indexer: Sayre van Young

Front cover and interior design: what!design @ whatweb.com

Photos: Jesslyn Marie Braught and Cassandra Powell except underwater shots Dr. John Winnie Jr.

Interior illustrations: Jessica Lohmeier

Layout: Jake Flaherty

Models: Arianna Celis, Chris Edwards, Melisenda Edwards, Roger Fischer, Mitch Hanson, Trevon Hegel, Bridget Hoopes, Colter Mumford, Ross Snider

Please Note: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The authors and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The authors and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program. This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked events, brands or other products mentioned or pictured within is claimed or suggested. All trademarks that appear in this book belong to their respective owners and are used here for informational purposes only. The authors and publisher encourage readers to patronize the quality events, brands and other products mentioned and pictured in this book.

This book is dedicated to our family, friends, and clients.

***

To my dad, for encouragement to follow my passion; Barb, the hardest client Ive ever converted; and Kayleigh, the heart who connects two families and for making me appreciate every day of my life.

Melis

To my family and my dearest friends, Melis and Joy: Your love, support and encouragement create the solid foundation for all that I do. My heart overflows with love and gratitude for you.

Katalin

Table of Contents

Contents

My first meeting with Melis Edwards was 20 some years ago when she came to my class as she was preparing for the Western States 100-mile endurance run. At the time, I was the director of a large group-fitness program at the Palo Alto Family YMCA in Palo Alto, California, that featured both aquatic and land-based classes.

After a few classes, I thought Melis would be an excellent fit as a deep water instructor, as deep water training perfectly complements the impact of many hours of outdoor trail-running. I knew that someone with her commitment and enthusiasm would be an inspiration to her students. I introduced her to another deep water running instructor on our staff, Sharon Svensson, DC, an Ironman (woman) athlete, and I referred her to another Silicon Valleybased facility, where I myself was also a deep water instructor. Melis quickly became one of the most popular teachers.

Ive long been a passionate enthusiast of water fitness as well as other exercise modalities, and coauthored the book YMCA Water Fitness for Health (Human Kinetics, Inc., 2000), edited by leading international water fitness expert Mary E. Sanders, Ph.D., Fellow of the American College of Sports Medicine (FACSM), and adjunct professor in the School of Medicine at the University of Nevada, Reno. I authored The Everything Weight Training Book (Adams Media, 2002), which was the first strength-training book on the market to include a chapter on how to use the weight of water for muscle conditioning.

As a master trainer to fitness professionals, I traveled worldwide providing continuing education on the benefits of and skills required for effective aquatic training. I served as chair of the Water Fitness Committee for the IDEA Health & Fitness Association, worked with the Aquatic Exercise Association, the Aquatic Therapy and Rehabilitation Institute, the Arthritis Foundation Aquatic Program, and Hydrorider, creators of an innovative aquabike. I even served as a fitness model for Speedo aquatic fitness training gear ads! Through these experiences, Ive had the privilege to meet top leaders in the field of hydro exercise and to be exposed to the breadth of training resources in aquatic fitness worldwide.

Here, in Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises, Melis Edwards has created a valuable new addition to the body of knowledge that supports the tremendous benefits of hydro training. Melis has synthesized the many lessons from her 20-year career of teaching hydro exercise, coaching marathon and triathlon programs, personal training, and working with athletes and enthusiasts of all ages and levels of ability. She has created a comprehensive guide thats useful for both exercise enthusiasts and athletes as well as trainers and coaches.

Deep water training is significantly different from shallow water aquatic exercise. What I particularly love about Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises is the emphasis on form and detailed explanations on why form matters. Without correct form, especially in the water, injury risks are increased. This is explained clearly with each exercise description, and modifications are provided to accommodate everybody at every level of proficiency. Another treasure in the book is the chapter dedicated to workout design. In this chapter, she provides 10 sample workouts with tips on how to organize them in an overall training plan.

This is a valuable book. Its an essential addition to the library of any coach or water fitness trainer. It provides access to information that every exercise enthusiast or elite athlete needs mosthow to cross-train in the water for better performance and health. Its my privilege and honor to recommend it to you.

Shirley Archer, JD, MA

author of Fitness 9 to 5: Easy Exercises for the Working Week

I was first introduced to hydro running after spraining an ankle during track and field at De Anza College in Cupertino, California. At that time, I was on a team but I wasnt wholly committed to running; I spent more time figuring out ways to get out of it than actually train. I questioned anything my coaches asked me to do (in reflection, at that time I was an uncoachable athlete...but thats another story).

Because I didnt train properly, I often found myself injured. After a particular ankle injury, the coaches threw me in the pool to rehabilitate. I mean literally. The memory of being in my running clothes and shoes, treading water in the southeast corner of the De Anza high-dive pool, still stands out. I didnt understand how this could be helpful to my sprained ankle. It actually made me question my desire to run and compete. Suffice it to say, that experience turned me off of anything water-related for years. That was 1985.