| Aquatic Sports Training |
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Aqua Man 
treading water
>Start with a 450-yard swim alternating between 50 yards freestyle, 50 yards kicking (with a kickboard), and 50 yards “plowing” (hold the kickboard perpendicular to the water for resistance, and do an eggbeater kick). ESTIMATED TIME: 7–10 MINUTES Workout: > Tread water for 30 seconds with shoulders, hands, and elbows above water. (If that’s too easy, use a medicine ball.) > Swim 50 yards hard, keeping your head out of the water. Rest 15 seconds. > Practice hypoxic breathing for 100 yards: Breathe after every third stroke for the first 25 strokes, then every fifth stroke, then seventh, then ninth. (Each arm movement counts as a stroke, so you should breathe on alternate sides.) Rest 30 seconds. Repeat four times. ESTIMATED TIME: 12–15 MINUTES Cooldown: > Easy 400-yard swim ESTIMATED TIME: 7–10 MINUTES 2. CORE CIRCUIT Workout: > 10 lower-back pushes >10 swimmers >10 supermans >Front bridge >Side bridge EXERCISE DESCRIPTIONS: Lower-back pushes Lying on your back with your legs extended on the ground, tighten your stomach muscles and push your lower back firmly against the floor. (When performed correctly, there won’t be any arch in your lower back.) Hold each push for three seconds; release slowly. Swimmers Lying on your stomach, with clenched fists and thumbs up, raise and lower opposite hands and feet (for example, right hand with left leg). Hold each rep three seconds. 
side bridge
The same as swimmers, except you raise both legs and both arms at once. Again, hold each repetition for three seconds. Front bridge With your weight resting on your toes and forearms (hands clasped on the floor), hold yourself in a plank position, keeping your body straight from head to ankles. Hold for 45 seconds. Side bridge Keeping your body in a straight line, balance yourself on the sides of your feet and your right forearm, with your left hand reaching straight up toward the sky. Hold for 45 seconds. Switch sides.on the sides of your feet and your right forearm, with your left hand reaching straight up toward the sky. Hold for 45 seconds. Switch sides. |
Kirk Everist, head coach of the University of California at Berkeley’s men’s water polo team, could not have had a better season. His Golden Bears won the 2006 NCAA championship, and both the NCAA and USA Water Polo named him 2006 co-coach of the year.