Post by ComfortablyNumb on Oct 2, 2003 22:39:42 GMT -5
Well, I play water polo and swim fro my school, and we have a very strenuous exercise schedule, but it sure as hell gets you in shape fast and keeps you in tip-top physical condition.
First- 5:30am-7:00am M-F Hard swimming, conditioning, about 2,000-3,000 yards, not including the warm-up which is another 1500 yards. Do timed sets, that really push yourself, like 9 50 yrd. on the 45, then 9 on the 40, then 9 on 35, and so on. Then for a little endurance work do some 100 yard sets on the 1:10-1:30, or some 200 yard sets on the 2:10-2:40.
And on every other day you might want to do some weight training, I reccommend curcuit training, which is about 30 seconds at each station, with a whole bunch of weight, and you go as fast as you can for the whole 30 seconds, then switch.
Second-afternoon M-F-1:30pm-5:00pm, start with a warm-up then go on to a little bit of conditioning (about 1500-2000 yards) and then proceed to practicing your sport (this schedule is for water polo, mind you, but if you want to be a fast swimmer then swim for the whole 3 1/2 hours)
saturday- 7-10am & 12-2pm- More conditioning in the morning, about 5,000 yards, and some wieght lifting too, also some legwork (in which you tread in the deeper part of the pool without your hands, doing various exercises, such as lunging or sticking you hands straight up in the air.)
And that my friends will get you in nice shape.
Note- always remember to stretch before doing any kind of exercise. And this type of practice schedule is mainly for endurance work, speed training and muscle toning, it is not the best if you plan to be a body-builder. And as for diet, make sure you drink A LOT of water and eat some carbs for energy and plenty of protein for your muscle's welfare.
First- 5:30am-7:00am M-F Hard swimming, conditioning, about 2,000-3,000 yards, not including the warm-up which is another 1500 yards. Do timed sets, that really push yourself, like 9 50 yrd. on the 45, then 9 on the 40, then 9 on 35, and so on. Then for a little endurance work do some 100 yard sets on the 1:10-1:30, or some 200 yard sets on the 2:10-2:40.
And on every other day you might want to do some weight training, I reccommend curcuit training, which is about 30 seconds at each station, with a whole bunch of weight, and you go as fast as you can for the whole 30 seconds, then switch.
Second-afternoon M-F-1:30pm-5:00pm, start with a warm-up then go on to a little bit of conditioning (about 1500-2000 yards) and then proceed to practicing your sport (this schedule is for water polo, mind you, but if you want to be a fast swimmer then swim for the whole 3 1/2 hours)
saturday- 7-10am & 12-2pm- More conditioning in the morning, about 5,000 yards, and some wieght lifting too, also some legwork (in which you tread in the deeper part of the pool without your hands, doing various exercises, such as lunging or sticking you hands straight up in the air.)
And that my friends will get you in nice shape.
Note- always remember to stretch before doing any kind of exercise. And this type of practice schedule is mainly for endurance work, speed training and muscle toning, it is not the best if you plan to be a body-builder. And as for diet, make sure you drink A LOT of water and eat some carbs for energy and plenty of protein for your muscle's welfare.