sprint session 1
Stretch
500mt warm up with out fins
stretch
300mt warm up with fins
6x50mt free on 65 sec
6x50mt kick on 70 sec
6x25mt strike sprint (12.5mt top, 12.5mt bottom) 45sec
6x25mt brethold underwater sprint with puck on 60sec
6x12.5mt underwater with puck including a turn on35sec
6x6.25mt underwater sprint with puck on 25sec
300mt cool down with fins
200mt cool down without fins
Stretch
hot cold showers are good recovery for these type of sessions
eat within 20 min of finishing sessions
drink heaps of water before, during and after session

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Underwater Hockey Rules!