Workout by the co-founder of Boot Camp H20 in Los Angeles.
Keep your head and toes above the surface of the water. Quickly bring your knees into your chest and extend your leg straight out again. Do 15 to 20 reps, then in the V position, continue treading with your hands for 1 minute. Hold onto the ledge with one hand, then lift your knees and place your feet on the wall. Push your feet off the wall and extend them parallel to the surface as if you're in a side plank position. Return your feet to the tuck position on the wall and repeat. Do this for 1 minute, switch sides and repeat. Sit on the kickboard and with your arms in front of you, sweep them out to the sides as if you're doing a breaststroke travelling across the pool for 30 seconds. Use the strength in your arms to move. For the next 30 seconds, switch your stroke going in the opposite direction, bringing your arms together in front of your body with your palms facing in. Holding your kickboard with both hands and your back to the ledge of the pool, float and then kick off the wall to get momentum. Keeping the kickboard in this position and your head out of the water, kick as hard as you can with both feet until you get to the other end of the pool. Do this for 1 minute. Raise your arms out to the side and keeping your legs together, use the movement in your core to sweep your legs backward and forward like a dolphin's tail or a mermaid fin. Sweep your arms to the water in the opposite direction of your legs. Do this for 1 minute. Hinge forward from your hips, keeping your back flat and push the kickboard diagonally down underwater. Extend your arms fully and bend your elbows to scoop the board back towards your chest. Do this for 1 minute. Treading water in the deep end and holding the kickboard above your head, flex your feet and then bend your knees in front of you to bring your heels towards your butt. Quickly press your legs down and diagonally outward, pointing your feet. Then bring your legs together and repeat. Do this for 1 minute. Place your hands on the ledge behind you and bending one knee, place your foot on the wall. Keep the other leg straight out to hip level. Then using your arms, press your body up and lifting your body out of the water as much as you can. Do 10 reps, switch legs and repeat.