The 30–90 Interval: Let Recovery Do Its Job
A simple 30–90 interval protocol to help water exercise coaches build real contrast between hard effort and recovery — backed by HIIT research.
The 2-Minute Prime: Another Way to Use a Build-Up Drill
After a challenging water workout, many students are ready to be done. But the end of the workout is not the end of the training effect. What happens next matters.
The 3-Minute Brake: Why Recovery Starts Before Students Leave the Pool
After a challenging water workout, many students are ready to be done. But the end of the workout is not the end of the training effect. What happens next matters.