031 Initial Exercises


Key Points: Maintain upright sitting alignment


  • Basic level: In sitting position. Pull knees to chest so bottom of water walkers are perpendicular to bottom of pool. Push feet directly outward – legs straighten – keeping bottom of water walker perpendicular to bottom of pool. The torso and legs form a 90 degree angle.
  • Use a breast stroke arm pull to propel forward

Benefits: Strength, coordination, endurance


  • Advance to varied extended leg positions – options: legs partially abducted; feet inward rotation; feet outward rotation and propel forward using breast stroke arms; alternating underwater front crawl arms; sculling.
  • From basic position in a 90 degree sitting position, pull one knee toward chest and proceed with options above. Repeat with other knee pulled toward chest.