Swim Sessions for starters:
These sessions were created as a guide for our vic jouniers to give them a place to start benchmarking their training. They are great for begginers or any players, new or old wanting to start swim sessions.
By Belle

LEARN TO LOVE TRAINING AND IT WILL LOVE YOU BACK

SESSION 1
Warm up
Stretch
100mt freestyle no fins
2 x 25mt choice no fins
100mt freestyle no fins
200mt with fins on
Stretch
2 min rest
4 x 25mt sprint freestyle on 45 sec
1 min rest
4 x 25mt sprint kick on 55 sec
1 min rest
4x 25mt underwater breathe hold sprint on 60 sec
1 min rest
4 x 25mt bouncing (1 breath on surface) on 60 sec
1 min rest
2x 25mt sprint with the puck underwater on 60 sec
Cool down
100mt slow kick
100mt slow freestyle
100mt no fins freestyle slow
10min skills
Stretch TOTAL 1.2 km

SESSION 2
Warm up
Stretch
150mt no fins
2 x 25mt choice no fins
300mt with fins on
2 min rest
5 x 25mt sprint kick on 60 sec
1 min rest
5 x 25mt bounce (1 breath on surface) on 60 sec
1 min rest
5 x 25mt freestyle on 45 sec
1 min rest
4 x 50mt, 25mt underwater sprint, 25mt on surface on 1 min 10 sec
1 min rest
2 x 100mt 25mt alt free and kick
Cool down
100mt slow kick
100mt slow freestyle
100mt no fins freestyle slow
Stretch TOTAL 1.575mt




SESSION 3
Warm up
Stretch
150mt no fins
2 x 25mt choice no fins
300mt with fins on
2 min rest
4 x 100mt 25mt alt kick and freestyle on 2 min
5 x 50mt bouncing (1 breath on the surface) on 1 min 10 sec
6 x 25mt breathold on 1 min
8 x 12.5mt with puck sprint on 20 sec
Cool down
200mt slow freestyle
50mt no fins
Skills 10 min
Stretch TOTAL 1.500mt

SESSION 4 (Leg burner)
150mt no fins
2 x 25mt choice no fins
400mt with fins
2 min rest
4 x 25mt kick sprint on 45 sec
6 x 50mt 25mt underwater sprint 25mt kick on surface sprint
3 x 50mt 25mt kick, 25mt dolphin kick on 1min 30 sec
4 x 25mt dolphin kick on 60 sec
Cool down
200mt slow freestyle
50mt no fins
25mt backstroke
25mt breaststroke
Skills 10min
Stretch TOTAL 1.550mt

SESSION 5 (Lung buster)
150mt no fins
300mt with fins
2 min rest
4 x 25mt underwater slow as you can go
4 x 50mt bouncing (1 breath on surface) on 1 min 10 sec
4 x 25mt sprint on 50 sec
8 x 12.5mt underwater sprint on 20 sec
4 x 25mt underwater sprint with puck on 1 min
4 x 50mt dolphin sprint on 1 min 10 sec
Cool down
200mt slow freestyle
50mt no fins
25mt backstroke
25mt breaststroke
Skills 10min Stretch TOTAL 1.500mt
:twisted: :twisted:

__________________
Underwater Hockey Rules!