Deep End of the Pool Workouts Book Review

Deep End of the Pool Workouts Book Review

Jeff Galloway has been saying for years to do deep pool workouts to help you become a stronger and faster runner. So, when the opportunity came up to review the Deep End of the Pool Workouts – No-Impact Interval Training and Strength Exercises, I was excited. The book is written by Melisenda Edwards, MS and Katalin Wight, PT and while I have never tried deep water exercises, I was excited to see what it’s all about.

From the Preface, this type of exercise seems to be for all ages, with the elderly even excelling just as much as younger athletes. This type of workout attracts athletes because of the proven results.

Part one was helpful at laying out what to expect. The type of training found in this book is called hydro interval training (HIT) and it presents intense and demanding workouts, that according to the first chapter, rivals land-based training.

The hydro interval training uses both form and technique in a way to “maximize benefits and minimize excessive stresses” due to the water’s resistance. What I like about this type of workout is the no-impact, high resistance aspect of it because the water supports our weight and also because of its density. While this approach may be unconventional, it sure seems intriguing. 

The book was written by an athlete who has used all the methods described in the book and saw the rewards. The author even includes a brief history, such as how far back using water for healing goes (863 B.C.) and when using water for training started in the 20th century.

She describes its early uses and early theories on deep water training. There is a lot of documentation and research to back up the benefits of water training shared in this book.

The author also provides quotes from different athletes who have tried this method and seen its results personally.

Other subjects discussed in this book were the benefits of suspension, why HIT should be your next training step, tools of the trade, and general considerations. While this is a low impact workout, you shouldn’t expect a gentle workout.

Also, having some sort of health limitations may make this workout not right for you. It is best to check out the general considerations before jumping into the deep end. 

Part two of the book goes into the exercises and program notes. This section starts from the basics such as body terminology, hand positions, and basic deep water strokes and then goes into more advanced exercises. I’d recommend reading this section and consulting a coach with any further questions.

Each exercise explains form issues, PT points, how to instruct from the deck, and how to use the stoke in a workout. Pictures also accompany each workout. The final chapter of this book gets into hydro interval training (HIT). This chapter discusses finding your HIT target heart rate for water exercise, warming up, recovery, cooling down, stretching, and sample workouts. 

The reduced impact of water plus the fast recovery time makes this type of workout one to try out. If you are injured, want to increase your athletic performance, or just want to try a new workout, I’d recommend checking out Deep End of the Pools Workouts as a starting guide. 

You can pick up the book on Amazon at The price is $10.84 on Prime.