Water Polo and Swimming Do's and News

Monday, December 17, 2012

Water Polo Swim Set (12-17-12)

1-1.5 Hour

Warm Up: 600/600

300 Swim Choice

200 Pull Choice

100 Kick Choice

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Set 1: 1600/2200

3x200 Freestyle [@ 2:40-3:20]

4x50 FAST eggbeater w/kickboard (RACE) [:10 rest]

3x200 Freestyle [@ 2:40-3:20]

4x50 FAST eggbeater w/kickboard (RACE) [:10 rest]

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Set 2: 1050/3250

300 Freestyle Pull

50 Sculling on stomach

3x100 Freestyle Pull [@ 1:20-1:40]

50 Sculling on stomach

6x50 MAX EFFORT Freestyle Pull [@ 1:00-1:10]

50 Sculling on stomach

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Warm Down: 500/3750

500 Slow Warmdown

TOT: 3750y

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Sunday, December 16, 2012

Water Polo Swim Set (12-16-12)

1-1.5 Hour Version

Warm Up (1000/1000)

500 Swim Freestyle

200 Pull Freestyle

200 IM “R-L”

100 Kick Choice (on back)

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1st Set (750/1750)

(out and backs: fast 12.5 y, quick turn in water, fast 12.5y back to wall)
(race your teammates)

6 out and backs [@ :25-30]

100 Backstroke Swim

6 out and backs [@ :25-30]

100 Freestyle Swim

6 out and backs [@ :25-30]

100 Dolphin kick on back

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2nd Set (950/2700)

4x100 Free Sprint [@ 1:20-1:40]

2x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

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3rd Set (300/3000)

4x50 12.5 back/12.5 head up free[@ :50-55]

4x25 O: Head Up Sprint, E: Recovery

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Warm Down (500/3500)

500 Warm Down EZ

TOT: 3,500y

1.5-2 Hour Version

Warm Up (1000/1000)

500 Swim Freestyle

200 Pull Freestyle

200 IM “R-L”

100 Kick Choice (on back)

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1st Set (1200/2200)

(out and backs: fast 12.5 y, quick turn in water, fast 12.5y back to wall) (race your teammates)

8 out and backs [@ :25-30]

200 Backstroke Swim

8 out and backs [@ :25-30]

200 Freestyle Swim

8 out and backs [@ :25-30]

200 Dolphin kick on back

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2nd Set 1400/3600

4x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

4x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

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3rd Set 700/4300

6x50 12.5 back/12.5 head up free[@ :50-55]

8x25 O: Head Up Sprint, E: Recovery

200 Freestyle for time

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Warm Down (500/4800)

500 Warm Down EZ

TOT: 4800y

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Monday, December 10, 2012

Kraken Website

Check out the new website! http://krakenwaterpolo.webs.com/

Freshly redesigned! I'm looking forward to a good new year!

Thursday, October 21, 2010

New Updates, and What I Think About Fundamentals!

So it looks like I'm doing the typical "So sorry for the break, but I'm back posting now" shenanigans that every blogger does. Well the truth is, I'm back posting and can realistically expect about a post a week. So OK!!

Just an update, the Kraken Water Polo Company/Team/Camp/League/??? that I run is doing great! (I have no idea what it even really is, it's still defining itself more and more every day). We're in the middle of our fall break and are going to be kicking off the winter year-round season pretty soon. The summer day-camp and league was a great success, look for pictures soon. Kraken took in one of the local High School programs and they competed under us as the Kraken "Wildcats" in the GHSWPA Fall League, placing 7th out of 16 overall.

The biggest and most important area of practice during our GHSWPA season was individual defense. Now that we've set a great foundation for our team, we can begin to branch out and talk about specific offensive strategies and tactics. I would encourage all coaches to be very "fundamental" heavy when coaching a group of newer players. Every player coached with good emphasis on fundamentals has the chance to reach their full potential in water polo. That's why I think it is so important to start with the basics.

In closing, things have been great! Hope all is good on your end!

-Coach Owen

Thursday, October 15, 2009

Kraken Summer League!!

Some of the great pictures from this summer! I took way too long to post these! The ones in the day are the Middle School kids, and the pictures at night are of the High School group.