FINAL WEEK OF TRAINING

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:)