Cross-training secret: Deep-water training

Why it’s her fave: “Water provides 12 times the resistance of air with zero impact, so you can work your muscles in all directions and challenge your body in a way that you just can’t replicate in the gym. I use a deep-water running belt like the AquaJogger ( to keep my form correct.”  

Erin’s workout: Find water deep enough so that you can’t touch bottom. Wear a flotation belt snapped securely around your waist. Use a waterproof countdown timer or clock to stay on track.

Exercise Sets Time*
All-out Sprints 8 30 seconds
Flutter Kick** 4 30 seconds
Frog Kick 4 30 seconds

*Rest for 1 minute between sets.
**Keep your legs straight and focus on squeezing your glutes.

Erin’s tip: When sprinting, bring your thighs up to at least parallel and swing your elbows past your hips. If 30 seconds is too long, try 15 seconds to start and do 12 sprints total. Water workouts tend to be longer, as it can be harder to get your heart rate up. Experiment with shorter recovery times between sets each subsequent session.”