Intervals vary depending on how long you want to go for in the Mtn. Climber exercise.

I went for 1 minute, then counted by reps for my squats.

I actually swim using the lower and upper body BUT more emphasis on the upper body since water dumbbells are being used to move through the water. Definitely get the heartrate up, arms WORKED and total body tired. LOL

Holding onto the, what I call the  “pool curb”, arms extended but not locked.  The object is to keep yourself a float by kicking your legs in a small and quick pace all while keeping your body linear and not allowing the buoyancy of the water move you from left to right. Great, core, leg and butt exercise.

Just me and the water! No water tools for this exercise. Using arms and legs to stay a float in the deep end. I always finish out with treading the water after the rest of my pool routine. 3 minutes is my challenge. I either cycle my legs like I’m riding a bicycle or kick them out and in as my arms go from back to front. Definitely keeps you challenged as the goal is not to “sink” but keep your head above the water!