Water Polo NSW Swimming Training

The pools are OPEN!

We are getting closer and closer to being able to play water polo again and in the meantime, we can start getting our swimming fitness back!!!

WPNSW want to encourage our members to get back in the water and start building up their water fitness ready for our Return to Sport.

Below are 5 swim sets you can pick and choose from, or complete them all :)

Let us know how you get on by tagging us @waterpolonsw

Session 1

Warm Up

400m - Freestyle & Backstroke

8x50m - 25m freestyle sprint / 25m breaststroke kick head up

200m - 25m freestyle kick / 25m swim freestyle

Main Set

4x400m - freestyle, Rest 30 – 4^th 400m max effort timed

6x50m - Backstroke

12x50m - kick alternate freestyle / egg beater

Session 2

Warm Up

3x200m – 200m freestyle / backstroke (rest 10-20seconds),

     2x100m Individual medley (rest 10-20 seconds)

     4x50m - 25m Head Up / 25m Breaststroke kick (rest 10-20seconds)

Main Set

400m Freestyle (rest 10-20seconds)

2x50m Sprint (Rest 20-30seconds)

300m freestyle (rest 10-20seconds)

4x50m Freestyle Sprint (rest 20-30seconds)

200m freestyle (rest 10-20seconds)

6x50m Freestyle Sprint (rest 20-30seconds)

100m freestyle (rest 10-20seconds)

8x50m Freestyle Sprint (rest 20-30seconds)

6x50m backstroke  

Session 3

Warm Up

800m  – 200m freestyle/backstroke,

  200m Individual Medley

  200m sprint / easy

  200m kick Freestyle / egg beater

Main Set

5x [10x20 metres (30 sec interval) start at flags, feet off bottom 1minute between sets

20x50m Freestyle Head Up / Head Down

Session 4

Warm Up

300m freestyle, 200m backstroke, 100m breaststroke

8x50m eggbeater – Alternate front, back, L side, R side

8x50m 25m Head Up / 25 Sprint head down (rest 15-30seconds)

Main Set

5x (150m freestyle on 2min30seconds) 3x50m freestyle on 1minute)

300 choice easy (Freestyle/Backstroke/Breaststroke)

Session 5

Warm Up

400m freestyle/backstroke/freestyle/breaststroke

3x100m Individual Medley

4x50m freestyle (rest 5-10seconds), 100m Sprint effort timed

Main Set

80x25m - 10@20sec, 10@25sec, 10@30sec, 10@35sec Faster than 100 pace

Option - With ball        10@40sec, 10@45sec, 10@50sec, 10@ 60sec