Leeds University Union Swimming and Water Polo 2011 - 2012

 
Each Set should take between an hour and an hour and a half to complete. 

 

Swim Set 1. Stamina

 

400 Warm up. Mixed Stroke.

5 sets of 200m. (3.30/400)

4 sets of 200m IM. (First 100 swim stroke, second hundred water polo stroke)

Legs x3. (30 seconds wrists out. 30 sec arms out. 30 sec wrists. 30 sec hands on head. 5 Jumps)

Warm Down.




Swim Set 2. Conditioning

 

2 sets of 200 warm up. Mixed Stroke.

8 sets of 100m. (1.30/1.40/1.45)

200 stretch out.

8 sets of 100m. (1.30/140/145)

9 sets of 50. Legs. (Alternate freestyle/breaststroke/water polo legs.)

Warm Down.



Swim Set 3. Speed and Power

 

2 Sets of 200 warm up. Mixed Stroke.

5 sets of 100. Sprint. (The fastest time you can manage. 1.30/1.40)

200 Stretch out.

20 sets of 50. Getting faster. (5 of 1.00, 5 of 55, 5 of 50, 5 of 45)

16 sets of 1 length sprints. Off 30sec.

Warm down.