Week 4 workout

WEEK 4 Workout

Monday: Slow and Steady

WARM UP

Water Polo Warm Up 4

Run 40:00 -60:00 minutes

  • Depending on your level jog for 40-60 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 circuit x 3).

Tuesday: 

WARM UP

Water Polo Warm Up 4

CARDIO

  • Repeat this 3 -5 x 15 seconds rest in between exercises
  • Skip 1 minute
  • High Knees 1 minute
  • High Knees
  • Skip 1 Minute
  • Butt Kickers
  • Butt Kickers
  • Skip 1 Minute
  • Burpees 1 minute

2 minutes rest before starting over.

The Goal is to eventually be able to complete this with less then 5 seconds rest between exercises.

 

Wednesday: 

WARM UP

Water Polo Warm Up 4

CARDIO

Speed Capacity Run

  • 1 km Slow
  • 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
  • 1 km build
  • 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
  • 1 km Fast as you can
  • 5 minute cool down active recovery walking lowering your heart rate

Main Set x 3  (15 seconds rest between exercises)

Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work.  Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.

 Start with

 Thursday: 

MAIN SET x 3 (15 seconds rest between exercises)

 2 minute 15 second rest repeat 3 to 5 times.

THURSDAY: 

WARM UP

Water Polo Warm Up 4

CARDIO

If you have a hill in your area this is a great exercise.  Alternately you could use the stairs in your house 3 to 5 times up and down.   If no hills are available just mark out 50 yards to and from.

You will do this 10 times each time you complete a run you will do Push ups/Squats/Burpies descending from 10-1.

10-9-8-7-6-5-4-3-2-1

 

Friday: 

WARM UP

Water Polo Warm Up 4

MAIN SET repeat 3 x (15 seconds rest between exercises) 

 2 minute 15 second rest repeat 3 to 5 times.

Saturday: 

WARM UP

Water Polo Warm Up 4

CARDIO

3 – 5  km Run

5 minute cool down active recovery

Circuit x 3 – (30 seconds rest in between)

OR

 Record your time to measure your improvement:)