Running /*C*and*C*/ Walking:
Position your body with your head, shoulders, hips, /*C*and*C*/ feet vertically aligned. Using a modified running / marching motion, coordinate your leg /*C*and*C*/ arm movements. 

Cross Country Ski:
Body is vertically aligned /*C*and*C*/ legs /*C*and*C*/ arms are straight. Scissor legs forward /*C*and*C*/ backward from the hip, leading with your toes. Coordinate the arms /*C*and*C*/ legs as in Cross Country Skiing.

Sit Kicks:
Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee, then pull your heel back as if trying to kick your buttocks. Try to make the water boil.

Straight Leg Toe Touch(Strong):
Keeping legs straight, bring each leg near the surface /*C*and*C*/ return it to the starting position. Alternating left /*C*and*C*/ right, reach for toes with your opposite arm.

Tires:
This move is similar to the football drill of running through two parallel lines of tires. The body is open /*C*and*C*/ vertical. Have your legs turned out /*C*and*C*/ feet flexed as you alternate pushing down.

Open /*C*and*C*/ Close:
Arms /*C*and*C*/ legs straight /*C*and*C*/ toes pointed down toward the bottom of the pool. Open /*C*and*C*/ close arms /*C*and*C*/ legs by extending straight limbs out to the sides of your body /*C*and*C*/ returning to the starting position.

Sweep In:
With DeltaBells just below the water surface /*C*and*C*/ arms held out to the sides, sweep arms forward /*C*and*C*/ pull DeltaBells? straight back toward chest. Extend arms out to your sides.

Breast Stroke Arms:
Begin wit DeltaBells just below the water surface /*C*and*C*/ arms relaxed at your sides. Extend arms directly in front of your body /*C*and*C*/ sweep out to the sides. Return DeltaBells back to the starting position.

Bicycle Arms:
With elbows bent /*C*and*C*/ DeltaBells submerged in front of your chest, vigorously roll DeltaBells? in a bicycle motion. Reverse direction.

Punch Out:
With body slightly leaning forward, punch arms downward /*C*and*C*/ away from chest. Alternate arms back /*C*and*C*/ forth /*C*like*C*/ a pair of pistons.

Punch Down:
With elbows bent /*C*and*C*/ DeltaBells held in at your sides, alternate pushing DeltaBells down into the water. Keep movements close to your sides.

Scoop Under:
With DeltaBells near to the water's surface /*C*and*C*/ arms held to your sides, flex /*C*and*C*/ extend at your elbows as you pull DeltaBells? in towards arm pits.

Curls:
With elbows bent /*C*and*C*/ arms held tightly at your sides, alternate pulling equipment down into the water. Vary moves by gripping DeltaBells palm up /*C*or*C*/ palm down.

Cross Country Ski:
With DeltaBells held close to your sides, alternate swinging straight arms in front /*C*and*C*/ in back of your body. Keep arms close to your sides.