Monday, December 17, 2012

Water Polo Swim Set (12-17-12)



1-1.5 Hour

Warm Up: 600/600
300 Swim Choice
200 Pull Choice
100 Kick Choice
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Set 1: 1600/2200
3x200 Freestyle [@ 2:40-3:20]
4x50 FAST eggbeater w/kickboard (RACE) [:10 rest]
3x200 Freestyle  [@ 2:40-3:20]
4x50 FAST eggbeater w/kickboard (RACE) [:10 rest]
-----
Set 2: 1050/3250
300 Freestyle Pull
50 Sculling on stomach
3x100 Freestyle Pull [@ 1:20-1:40]
50 Sculling on stomach
6x50 MAX EFFORT Freestyle Pull [@ 1:00-1:10]
50 Sculling on stomach
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Warm Down: 500/3750
500 Slow Warmdown
TOT: 3750y

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2 comments:

  1. where are the weights?

    ReplyDelete
  2. There's no doubt you'll have to add that in! This is just for the pool!

    ReplyDelete