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AquaVee Workout Program
Eliot Rodriguez: AquaVee Partner/Inventor
Goal: Burn Fat, Weight Loss and Maintenance.
Great for: Losing inches on your waistline, building lean muscle and cardio.
Results: Lost 3 inches from my waistline and lost 12 Pounds 182 Lbs to 170 Lbs mostly from my gut. I am currently maintaining myself between 169 and 171 which is the ideal weight range for me.
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AquaVee Swim System workout:
Duration: 15 to 20 minutes
Recommended Additional Gear: Swim Goggles, Finis Swim Snorkel, Finis Tempo Trainer
With the AquaVee Swim System it is just a matter of quantifying your workout so that you can extend your goals and progress as weeks and months go by. I got some advice from Coach Robert Straus of Swim Gym in Miami and he shared with me the way he quantifies his Aquavee workout. I used to time myself but Coach Straus showed me a better way that is more precise.
The average swimmer takes about 20 freestyle digs (strokes) with each arm to swim 1 lap back and forth in a 25 meter pool. This number varies with each swimmer. You can go to a lap pool and count exactly how many strokes it takes you to swim a lap and use that number instead of 20.
Start swimming freestyle with the
and count your strokes on your right arm only. Start
counting as follows:
1 A
2 A
3 A
Until you reach 20 strokes, then begin with
1 B
2 B
3 B
Continue swimming and see how far into the alphabet you can go. When you're done, count the letters and you will know approximately how many laps your swum. Add a letter or two a week to build endurance. Don't get discouraged at the beginning; you will be surprised at how your body will respond after just a couple of weeks. You can start with Freestyle then do Breaststroke.
Repeat 3 to 5 times a week.
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AquaVee Pilates Plus Workout
Eliot Rodriguez: AquaVee Partner/Inventor
To reference exercises click here
Goal: Build lean muscle. Build Core Muscles.
Duration: 35 to 45 minutes
Recommended Additional Gear: AQX Aquatic Training Shoes
Pilates Plus Tips: To increase resistance, walk away further from the pool wall and/or double up the arm, leg and Vee Attachment
clip-on-bands by passing them through the O rings and clipping both clips on one end. This will double your resistance.
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In the Plank position (stand on an
angle leaning forward with your back facing the pool
wall balancing your self with the bands while holding
the handle and having your ankles strapped) do the
following:
25 to 30 reps of Triceps Overhead Extensions or
the "Salute" to the back of the head.
20 to 25 reps of Butterflies or "Hug a tree".
25 to 30 reps of Bicep Curls in the same position with your back facing the wall. Be sure to lean forward to increase your bicep range of motion.
25 to 30 reps of stand up Bench press in the plank position.
30 reps stand up single leg extensions.
I do three sets of each exercise.
Repeat 3 to 5 times a week and you will see and feel results in just a couple of weeks.
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 Maryanne Haggerty MS.
Master Aquatic Trainer
AquaVee Pilates Plus Core and Cardio workout Program
Click Here
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Mario Baro: AquaVee Partner
AquaVee Maintenance and Muscle Building Workout
Duration: 50 minutes
Goal: Cardio, Strength and burn fat around the waste and thighs.
Warm Up
Start with a 10 minute warm up swim freestyle; slow strength and pace the first 5 min and medium strength and pace the second 5 min. (approx. 400 digs).
Then move into a stair case work out: (Total 560 digs, approx. 30 minutes)
10 digs fast pace and all out strength; 10 digs half the pace and medium strength;
20 digs fast pace and all out strength; 20 digs half the pace and medium strength;
30 digs fast pace and all out strength; 30 digs half the pace and medium strength;
40 digs fast pace and all out strength; 40 digs half the pace and medium strength;
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50 digs fast pace and all out strength; 50 digs half the pace and medium strength;
50 digs fast pace and all out strength; 40 digs half the pace and medium strength;
40 digs fast pace and all out strength; 30 digs half the pace and medium strength;
30 digs fast pace and all out strength; 20 digs half the pace and medium strength;
20 digs fast pace and all out strength; 10 digs half the pace and medium strength;
10 digs fast pace and all out strength; 10 digs half the pace and medium strength;
Burn session to finish. (10 minutes )
Relax the upper body (you can use a goggle and snorkel or a kick board ) and kick as fast as you can focusing on your core stomach muscles.
As you get in better shape you increase the stair cases.
Mario L. Baro |
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Swim and Pilates Plus Maintenance Workout
Felipe Pazos: Partner/Inventor
Goal: Balance swimming, cardio and strength for all-around fitness
Duration: 45min to 1hr1. Begin swimming with pull buoy for warm-up and upper body strength (great practice for paddling out when surfing) 400 digs. Start slow and increase intensity after every 100 digs. Sprint the last 30 digs. |
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2. Regular freestyle for 400 digs. Start with low intensity and alternate high/low every 50 digs.
3. 200 digs with TRS attachments.
4. 100 breast stroke wind down
Move onto Pilates Plus workout. Consists of two full cycles of 25 reps each Exercise:
1. Butterfly (hug a tree)
2. Bench/pushups
3. Military press
4. Bicep curls
5. Triceps curls
6. Lateral lifts
7. Rows (at this point reverse belt)
8. Upright rows
9. Back kicks
Repeat 1-9 |
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Albert Roque: Original Inventor/ Partner
Workout Program
Goal: Weight loss and improved cardio-vascular capacity.
Used in conjunction with running program as cross trainer to reduce stress on the knees.
3x per week
5x 100 Digs freestyle at easy pace alternating with
5x 50 strokes breast stroke
Rest for 1 minute between alternating sets
2x 100 Digs freestyle at brisk pace
rest for 1 minutes between sets
Freestyle sprint for as long as possible until exhaustion.
Rest as necessary
Repeat sprint for as long as possible
Rest
50 easy strokes breast or freestyle to wind down. |
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Felipe
Bastos, Professional Tri-athlete
Weekly Beginner Tri-athlete Workout program
www.felipebastos.com |
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Monday:
Morning run with a few short speed bursts, total of
35-45 minutes
Bike/Run in the evening: 15 min warm up
Tuesday:
Morning resistance swim with AquaVee: long warm up to get the body going, followed by a descending
set of 4 min/3min/2min/1 min. After 5 min swimming easy, do 6-8 repeats of 30-40 sec fast with 20 seconds rest at the wall
Run: 30 min at lunch
Nighttime: Core strength while watching TV
Wednesday:
Easy jog in the morning
Swim in the evening With AquaVee, done as 10 repeats of 5 minutes. First one is warm up, and they get harder until the last one, which is a cool down. Rest is 1 minute at the wall, Make sure not to start too hard or the AquaVee resistance will kill you later! :-)
Thursday:
Bike: 20 min warm up. 20 x (1min on a heavy gear, 1 min easy spin), 20 min cool down. Can be done indoors on a trainer.
Swim Lap Pool or open water: 45-50 minutes non stop, trying to maintain a perfect stroke for as long as possible while increasing the pace slightly the entire time. Can be done on a lake or with the AquaVee.
Friday:
Run: 15 min warm up, 10 x 400m. with 400m. jog ( best done on the track), 10 min. cool down
Swim With AquaVee: 10 min warming up. 6 x 2 min hard with 1 minute very easy in between. 5 minutes cool down
Saturday:
Long bike: 2-3 hrs.
Sunday:
Aerobic run: 1h-1h20 min, nice and easy
Swim with AquaVee: 20 min very easy swim to relax and loosen up the legs on the AquaVee |
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Sonni Dyer
Tri-athlete Coach CEO & Head Coach,
www.Studio7Multisport.com
Put on a pair of hand-paddles and do strength-sets one a time interval. For instance, we have an athlete set a count-down timer on a watch for 30seconds-countdown-repeat.
So every 30 seconds, it alarms. Then, have them swim easily for 5 min to warm-up
then do 30/30 for 10, 15, 20 minutes 30 seconds hard, 30 seconds easy With the AquaVee. No flip turns. A great continuous
strength-set working the VO2 max metabolic system. |
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Coach Robert Strauss
Former Olympic Swimmer and Swim Coach
The 40 minute session I did with the AquaVee was as follows: I spent 10 minutes doing a continuous swim and that was a great warm up; immediately after that, I did interval training taking about 30 strokes (60
digs in freestyle), and allowing my self 30 rest interval before starting the next 30 strokes. I repeated this set for 12 rounds, it took about 18 to complete; I finished the session doing 8 repetitions of 6 strokes short all out, no breath, at maximum turn-over rate, in all another 12. That easy to carry around contraption kept me in place, did not hurt my shoulders and let me feel the power of training and racing.
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