The aqua shoes are just those little slipper type things that a lot of people wear when riding waverunners or at the lake. They are good for pool work b/c they keep your feet from getting torn up by the bottom of the pool and they provide better traction for sprinting.
The reason I suggested you start in the pool is so that you can get the cardiovascular and anaerobic benefits (not as much as on dry land) without overstressing your joints. Plyos stress the hell out of my joints especially when I am weight training and or playing ball so I do a sprint/plyo routine in the pool to get a little extra hiit without totally overtraining.
I recommend a lane about 4 feet deep, you are the same height as me so this should be right for you. Start with a few sprints to loosen up, you should focus on moving the legs fast and touching the pool bottom like it was "hot" b/c you won't cover much ground in the pool so it is pointless to try to run "fast" underwater. I hope that made sense.
Next move to some high knee sprints, then some fast skips then some backpedaling. I usually do 2 laps of each in an olympic sized pool. I don't rest for more than 10 seconds in between so it is pretty much nonstop. Work on some squat jumps, and then knee tucks, about 3 sets of 5 for each non stop. Then move to some single leg hops, I go back and forth over the line in the middle of the lane as fast as possible, then come back on the opposite leg. Your legs should be on fire after this. Next do some side bounding and some more sprints. You control the intensity and the work, you can do more or less depending on how you feel, I usually spend about 20 minutes on a routine like this and I am breathing pretty hard throughout. The great thing is that your knees won't be trashed for a few days after.
hope that helps
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