IMPORTANT ANNOUNCEMENTS

ALL PRACTICES SUSPENDED UNTIL FURTHER NOTICE

Competitive Results

CONGRATS

U-12 CO-ED BRONZE MEDAL  Thompson Cup

U-19 Boys MARAUDER SILVER MEDAL Thompson Cup

REGISTER FOR JUNIOR LEAGUE TODAY

 

FOR CO-ED ATHLETES 8-13 years who love swimming and team sports.

HAWPC 2019/2020

 All CLUB EVENTS AND PRACTICES 

SUSPENDED UNTIL FURTHER NOTICE

 

TEAM MON TUES WED THUR FRI SAT SUN
JR LEAGUE  

 

 

 

 

 

U10/U12

U/14

Developmental

 

 

 

 

 

 

 

 

 

COMP

BOYS

 

 

 

 

 

 

 

 

 

 

 

 

COMP

GIRLS

 

 

 

 

FINAL WEEK OF TRAINING

 Monday

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 1

LONG RUN 

  • Depending on your level 20-40 minutes
  • The goal should be to jog continuously at a comfortable pace non stop for the entire time.
  • If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program 

CORE (Repeat x 3 – 30 seconds rest in between)

 

  • 1 x Plank (30 secs -1 minute)

 

 

  • 1 x Flutter (30 secs – 1 minute) 

 

 

  • 1 x Supermans (30 secs – 1 minute)

 

 

  • Russian Twists (30 secs – 1 minute)

 

TUESDAY

INDOOR WORKOUT #3

Circuit A repeat x 3

  • Air Squats x 40
  • Pushups x 30
  • Sit Ups x 20
  • SIT UP DEMO

 

Circuit B Repeat x 4

 

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

WEDNESDAY OFF

THURSDAY OFF

LAST WORKOUT OF 2019/2020 SEASON

EVALUATION RUN (Junior League and U-12- 50% of workout)

 

  • 2 km as fast as you can 

 

 In any combination 

 

 

  • 2 Km as fast as you can

 

 Record your time to measure your improvement:)

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