1/3 Workout

Happy new year!

400 WU

Warm up set

4/75s: 3/5/7 breathing by 25

{ 100 Free on 1:30

4X -{ 50 free on 1:00

4×50’s rainbow self-passing down, swim with ball HU back

12/27 Workout – Final 2020 Challenge

This is a set we used to do regularly in college water polo. Challenge yourself to maintain the intervals we did in college!

Modify by adding 15 seconds to each interval if needed.

400 WU

8X100’s: odds IM on 1:45, evens free on 1:30 (modify to 2:00 and 1:45 if needed)

12/13 Workout – IM Pyramid

400 WU

25 Fly

50 Back

75 Breast

100 Free

100 IM

200: 4×50’s rainbow self pass down, HU swim with ball back. Stop between each 50 and go together

100 IM

100: 2x50s: Heads up: 10 Sec Hands out tread, swim to half, 10 sec hands out tread, swim to end. 25 EZ back

75 Breast

50 Back

25 Fly

11/29 Workout

400 WU

Do the below twice:

200 Breath control – breathe every 3, 5, 3, 7 by 50

150 fast down / easy back

100 rainbow self-pass down, swim with ball back

75 – Heads down / heads up / heads down

50 sprint

25 EZ

11/22 Thanksgiving Workout

400 WU

Turkey 200’s!

5×200:

  1. 200 Build by 50
  2. 50 EZ, 50 with ball, 50 tread, 50 EZ
  3. 200 EZ swim down, hard back
  4. 200 tread down (rotate direction each 25), EZ swim back
  5. Part A: 2×50’s – 10 second hands out tread, heads up to middle, 10 seconds hands out, heads up to end, 25 EZ back. 1×50

5 Part B: 2×50 EZ

11/1 Workout

400 WU

4×100 – down heads up, back heads down, long & strong

4×75 – 25 heads up with ball, 50 heads down long and strong

4×50 – rainbow self-pass down, dry ball freestyle back

4×25 – heads up sprint, no ball