400 WU
4 x 150 – F/E/F by 50
4 x 50 – heads up with ball down, dry ball free style back
4 x 100 – descend
5 minute legs – 25 seconds hands, 20 seconds elbows, 15 seconds arms x 5
RVA's Water Polo Club
RVA's Water Polo Club
400 WU
4 x 150 – F/E/F by 50
4 x 50 – heads up with ball down, dry ball free style back
4 x 100 – descend
5 minute legs – 25 seconds hands, 20 seconds elbows, 15 seconds arms x 5