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Dual Depth water workout focused on base moves and intervals that both depths can perform. Wall Work, Pyramids, Tabata and more. This workout provides an intense challenge regardless of the depth you are in.

DEEP OR SHALLOW WATER CARDIO & STRENGTH. Discover a lower intensity interval training (LIIT) aquatic fitness class format that combines bouts of steady state training, strength intervals and active recovery. Don’t be misled by the term lower intensity. LIIT is a total body workout designed for all fitness levels. It is the perfect teaching compliment to HIIT workouts.

Join S’WET™ Master Trainer Katy Coffey for her go-to aquatic fitness routine—perfect for any depth, any level, and any sub situation. This adaptable format combines aquatic base moves and variations using noodles, foam dumbbells, and water’s natural resistance to deliver a full-body challenge in both shallow and deep water. Designed around HIIT, strength, and core training, the class includes a warm-up, cool down, and seven working segments: three strength rounds (hand buoys, noodles, and drag resistance), three progressive HIIT rounds (hard, harder, hardest), and one noodle-based core burnout. This routine has been fine-tuned from years of subbing experience and succeeds because it’s multi-level, modifiable, and easy to follow. Katy offers clear progressions and regressions so every participant can own their intensity while maintaining proper form and alignment.

Sculpt your back, core & glutes with this 15-minute Pool Wall Workout! Join Jenni Lynn Patterson-LaCour for 10 dynamic wall-based moves in deep & shallow water that build posture, strength & power—no equipment needed!

Challenge Accepted is a dual-depth aquatic fitness course that delivers a structured approach to high-intensity interval training. Evolved from the original S’WET™ Challenge, this workshop blends strength, cardio, and core work with purposeful cueing and functional progressions. Instructors will explore layered intensity, recovery strategies, and inclusive design to support safe, results-driven programming for all fitness levels.