Set of the Week
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Swimming Set of the Week - April 3, 2009

Posted by Barbara Hummel on Apr 03, 2009 08:00AM (6,989 views)

Are you tough enuf for the Harvard women's water-polo workout?

Last weekend I attended one of the largest Masters meets ever -- the New England Masters SCY Championships -- held at Harvard University in Boston.  On Sunday afternoon, we had to clear out of four of the warmup lanes so that the Harvard women's water-polo team could practice.  Wow.   These young women went non-stop, in formation, for more than an hour, doing sets and drills that made my legs ache just watching them.  I caught just a few of their drills and made up a set.   The women were taking about 10 seconds rest between 100s, and it looked like they did a couple of rounds.    All of this was before they brought out the water-polo balls and started doing drills with those.  Good luck.. and don't forget to do flip turns on ALL the turns.

1 X 100 heads-up freestyle
1 X 100 heads-up eggbeater kick with breaststroke arms
1 X 100 heads-up freestyle
1 X 100 "water-polo IM"  (25 fly with breaststroke kick + 25 backstroke with head out of the water + 25 eggbeater breast + 25 heads-up freestyle)  
1 X 100 kick on your stomach (choice of breast or flutter)
1 X 100 sculling on your side, feet going first.  Do a scissors kick with your legs while simultaneously sculling with the hands (hands are above the head)
1 X 100 heads-up eggbeater kick with breaststroke arms.  Every 5 yards or so do an aggressive REVERSE of directions, throwing yourself onto your back, then get back onto your stomach and resume eggbeater, etc.


Tags kick, eggbeater kick, water poloswimming


Responses

Responded Apr 03, 2009 01:49PM

What is eggbeater???
Responded Apr 03, 2009 02:32PM

The way the swimmers legs are moving in this drill is eggbeater:

http://www.goswim.tv/entries/5430/training...
Responded Apr 04, 2009 04:18PM

Like Juliette and all foreigners, i have some problems in understanding vocabulary.
1°) What does "IM" mean ?
2°) Can we reach with eggbeater breast the same speed as with traditional breaststroke ? Would it be a good idea to include eggbeater breast in a swimming set, just to work differently ? Does it help ?
3°) How is it possible to scull feet first (=forwards) + scissors kick (=backwards) ??
Responded Apr 04, 2009 07:26PM

Nice hard workout indeed
Responded Apr 04, 2009 07:47PM

IM means individual medleay (butterfly, backstroke, breaststroke, freestyle)

Eggbeater breast will probably be slower than regular breaststroke, especially if you are doing it with your head out of the water.

I didn't think it was possible to scull on your side with feet going first, head out of the water, and arms above the head, but these women were doing just that. I think they were getting forward propulsion primarily from their arms and hands. The scissors kick with the feet was just to keep the legs up without providing a lot of "backwards" propulsion that would have overpowered the forward propulsion created by the arms and hands.


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