RVA's Water Polo Club
300 Warm Up
4 x 50 Swim Descend 1-4 on :45
4 x 50 Kick on 1:15
4 x 100 IM on 1:45
2 x 50 Sprint on 1:00
Break 2:00
4 x 50 Kick IM Order on 1:15
4 x 50 Breakout on 1:00
4 x 100 Water Polo IM on 2:00
2 x 50 Sprint on 1:00
100 Warm down
Step out drill off of wall
300 warm up (optional)
5 x 100s on 2:00 descend 1-5
4 x 75s on 1:15 head-up/back/catch-up
3 x 50s on 1:00 breast/free-back roll
2 x 25s on :30 burst
1:00 break
2 x 25s on :30 fly
3 x 50s on 1:00 descend 1-3
4 x 75s on 2:00 tread/kick/swim
5 x 100s on 2:00
2,300 total (45 min)
| Warm-Up | 300 yd | Choice | |
| 4 x 75 yd | 1:45 | Kick Build | |
| 8 x 25 yd | :35 | Odds – skull | |
| Evens – Drill choice | |||
| 4 x 75 yd | 1:30 | IM Switch 1 – (25 Fly, 25 Back, 25 Breast) 2- (25 Ba, 25 Br, 25 Fr) 3- (25 Br, 25 Fr, 25 Fly) 4- (25 Fr, 25 Fly, 25 Ba) | |
| 8 x 25 yd | :40 | Odds – tread | |
| Evens – Kick hard | |||
| 4 x 75 yd | 1:15 | Pull | |
| 8 x 25 yd | :30 | Swim – 1 breath or less | |
| Cool Down | 200 | OYO |
300 warm up
3 x 100s build on 1:50
6 x 50s descend 1-3, 4-6 on :50
6 x 25s – head up / backstroke on :30
2 x 100s build to fast on 2:00
4 x 50s – head up / backstroke on 1:00
4 x 25s tread – 360* / pop-up at flags and middle on 1:15
100 fast
Total: 1,650 (1 mile) – 35 minutes
Warmup: 400 Free
Main set:
2 times thru:
200 swim, long and strong
150 swim – Fast down, easy back
100 descend
50 sprint
Tread Set:
Jug sets – 1-2 player(s) tread with jug, everyone else goes arms out. Rotate through until everyone has completed. Hands up while jug is filling