pool exercises for my benefit and yours :)

Hi Everybody, I don't have a whole lot to say about anything today.... I didn't go workout the gym has shorter hours on Sunday and I figured it's not bad to take one day off a week so I'll be back to the gym tommorow. Anyways so as I promised yesterday I'm doing some research on pool workouts. I'm going to post what I find on here so it's easy for me to find next time I go to the Y to do a pool workout and so if cyber buddies of mine out there want the information here goes.
http://www.workoutsforyou.com/water.htm
Leg Lift: Stand in shoulder-deep water and hold onto the edge of the pool lightly for balance. Extend your right leg straight out to the side as far up as you can bring it. But, only go as far as you can while keeping toes pointing toward the pool wall (don't let your ankle turn) and keeping your hips straight toward the wall. Complete 8-10 times. Repeat on left leg.
Water Roman Chair: In deep water, float either on a tube or two kickboards (resting under your arms). Place your feet together and bend your knees up to at least waist-level, pause briefly and return. Repeat 8-10 times.
Lateral Raises: Stand in shoulder-deep water with arms hanging straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause briefly and repeat.
Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.
Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Keep your feet planted firmly on the ground. Squeeze your glutes as you raise up. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.
Wave Jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.
Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water. If using a flotation device, run in place with your feet never touching the ground. If on the ground, try running 1-2 laps and then resting for 60 seconds. It's more challenging in deep water and less in shallow water."
http://www.ehow.com/how_2019469_use-swimming-pool-abdominal-workout.html
Step 1
Walk. Walk in the shallow end of the pool [about 3 feet deep]. While you walk back-and-forth across the pool, with each step, pull your knee up to your chest while keeping your back straight. Tighten your abs as your pull your knee up to your chest.
Step 2
Leg Lifts. In slightly deeper water, [about 4 feet or higher, as long as your head is above the water] perform leg lifts. You will lift each leg one at a time towards your chest. This will be like the exercise you did in step 1 with walking, but in this exercise you will lift your legs to your chest at a much faster pace. In fact, lift each leg to your chest as fast as possible. Try to keep your back straight and tighten your abs as you perform this maneuver.
Step 3
Tread Water. Go to the deep end. Tread water for one minute. Rest and repeat 5 or 10 times. Keep your abs tight as your tread water. Treading water provides a great work out for your entire body, but also works out your abs.
Step 4
Get a Kickboard. Do the backstroke kick with the kickboard. Hold the kickboard to your chest and turn on your back. While holding the kickboard, try to do the backstroke kick while keeping your thighs, knees and feet as close to the surface as possible.
Step 5
The wall grab. Find an area of the pool deep enough so your feet do not touch the ground. Grab the side of the wall. Slowly lift your knees to your chest while tightening your abs. Repeat at least 20 times.
http://www.bodybuilding.com/fun/maia3.htm
Quadriceps - Learn More For the quadriceps (front of the thighs), hamstrings and glutes: Stand with your feet hip-width apart in shallow water with your arms bent at your sides, hands out flat with fingers together and palms up. Slowly bend your knees into a squat position, sticking your derriere out behind you (don't worry about looking silly - you're under water!). Do not allow your knees to extend beyond your toes, but try to simulate a sitting-in-a-chair position. Cupping your hands, keeping your back neutral (not arched) and abs tucked in, exhale and stand up straight. Turn your hands to return to the starting position. Be very careful to maintain perfect form throughout this exercise.
Hips & Glutes - Learn More For hips and glutes: Facing the edge of the pool, hold on with both hands and slowly bring one leg out to your side, keeping your back straight. Exhale while you bring it up as high as you comfortably can without turning at the ankle (this probably won't be as high as you could if you did turn your ankle). Bring it back down and repeat, doing a full set for each leg. For glutes: KICK! You can breeze around on a kickboard or hold onto the side of the pool, but the scissoring motion is great for the buttocks and hamstrings, and it indirectly tones the abdominals. What could be more fun than this?
Back & Shoulders - Learn More For the back, shoulders and arms: Do pull-ups. Grasp the side of the pool and lower your body as far as your arms will allow. Keeping your knees bent, exhale and pull yourself up as high as you can (the range of motion for this will vary greatly from one person to another). For the chest: Standing in water up to your neck, reach your hands out to each side, with your elbows unbent and your palms forward. Slowly bring them together, clapping your hands, and then turn your hands to return to the starting position.
Triceps - Learn More For triceps: Stand straight, with your open hands palms-down on the surface of the water. Keeping your elbows locked at your sides (pretend they're glued to your ribcage), exhale and push down until your hands are beside your hips. Turn your hands and bring them back to the starting position.
Biceps - Learn More For biceps: Bring your open hands to the side of each hip, palms forward, with your fingers close together. Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.
Biceps - Learn More For abs, you can simulate crunches, or here's a toughie: stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds. Do not hold your breath, though. Breath slowly throughout this exercise. Then bend at the knee to bring them down, repeating this as many times as you'd like to. Be careful to keep your back straight throughout this exercise.
There are lots of gadgets available for toning; you can get these at most department stores or athletic supply stores. They make the work a little more challenging and possibly give you speedier results, but it's better to begin water exercise without them. Once you feel like you need to push yourself a little harder, go ahead and use them. They'll add a new flavor to your old workout, keeping you motivated and interested.
http://www.kayakpoolsmidwest.com/splash-zone/health-and-recreation/the-30-minute-swimming-pool-workout.aspx
Facts FirstWater provides natural resistance to movement and buoyancy, meaning whether you keep to the shallow end of the swimming pool or explore the deep, you’ll be burning energy as you move. Your weight will almost be completely supported by the water itself—perfect for those with joint pain or previous injuries, and ideal for those looking for a calorie burning exercise.
Warm up: (5 minutes, minimum)Whether you are a beginner or fitness veteran, properly stretching your muscle groups is vital to a safe swimming pool workout. You can execute almost all land-based stretching exercises in your swimming pool. Take care to stretch the large muscle groups of the legs, arms, back and chest, and don’t forget to simply walk around in the water to slowly elevate your heart rate.
Strength and Endurance: (10-20 minutes)Begin by walking in a straight line from one side of the pool to the other, submerging yourself as deeply as possible into the water. Push your arms forward, fan them out and pull them behind you as you work your way across the swimming pool.
Gradually increase your pace and slowly lengthen both your stride and your reach, using your arms to help pull yourself through the water. As you move faster, resistance will increase and your balance will be challenged. Work up to your fastest, in-control pace and execute two fast walks back and forth across the pool.
Now choose a swimming stroke (breaststroke, backstroke, crawl, etc.) and swim one complete lap (across the pool and back) at a pace that allows you to complete one trip.
Repeat one lap of fast walking, followed by a controlled swimming lap using a different stroke. Work your way through all of the swimming strokes you know, only one lap each, followed by a fast walk lap. In no time, you will have worked every major muscle group in your body while elevating your heart rate over a fixed period of time.
Cool down. (5 minutes, minimum)At the end of your multiple passes across the pool, repeat the stretching exercises you executed during warm up to allow the muscles time to relax, and to minimize soreness.
There’s flexibility here, of course. You may, as your fitness level allows, choose to execute one stroke per day for a number of laps (using different strokes on different workout days), or increase the number of laps you swim using all the strokes you know. In truth, you need not swim at all—bobbing, jumping, dipping, lunging, all work against the natural resistance of the pool water to exercise your muscles.
Since even 30 minutes of moderate pool exercise can burn up to 300 calories, it’s easy to see how a quick half hour workout, just three times a week, can have long-lasting health benefits. The point is, have fun with your workout routine, be creative in your effort, and make it easy to repeat the exercise again and again.

Wow thats kind of a lot so... lets get to it.