This water workout blends vertical and horizontal aquatic fitness exercises. The workout combines the best of vertical deep water aerobics, cardio core programming (vertical to horizontal transitional work) and synchronized swimming inspired horizontal work. This program is designed for more advanced aquatic fitness participants, people with strong swimming skills, healthy bodies and good agility.

FREE for Members

  • Level: All
  • Drop-in class
  • No registration necessary
  • Pools have ramps, handrails, and shallow steps
  • See your doctor first to get clearance for water exercises

A Typical Class

Classes take place in our heated indoor pools. This class is similar to Deep Water X with more intense cardio work and muscular strength work that works both horizontally and vertically in the water. Participants combine swimming cardiovascular work, deep-water running, jogging, bicycling and cross-country skiing movements. Class focuses on muscular strength motions that work the body’s major muscle groups as well as motions that work the core and balance.


  • Increased strength
  • Increased cardio endurance
  • Increased core strength
  • Improved overall toning

Tips + Preparation

New to class? Arrive a little early so our instructor can give you some pointers on proper fitting and use of the flotation belt.

Equipment Needed

  • Flotation belt
  • Resistance and buoyancy equipment
  • The Y provides all equipment for this class

Attire and What to Bring

  • Come to class dressed and ready for the pool
  • Proper swim attire is required (swim suit), no basketball shorts, street clothes, etc.
  • Water shoes (encouraged)
  • Towel, water bottle, aqua jacket (optional)