Water Polo Swim Set (12-18-12)

1-1.5 Hour

Warm Up: 600/600

200 Breaststroke

200 Freestyle

200 Eggbeater Kick w/board

-----

Set 1: 900/1500

300 Kick/Swim Choice

300 Tennessee Tumble Freestyle (duck underwater at the flags, and stay under until you make it back to the flags)

300 Freestyle Build

-----

Set 2: 1700/3200

6x100 Freestyle[@ 1:25-1:45] (no walls, turn in water)

6x100 Backstroke [@ 1:35-1:55] (no walls, turn in water)

500 Freestyle Pull for time [BEAT Goal Time: 5:59.99-7:29.99]

-----

Warm Down: 300/3500

300 Slow Warmdown

TOT: 3500y

Don't forget to add us on Facebook

Thanks American Water Polo!

Kraken Water Polo is proud to support American Water Polo!! They have helped us greatly this past year and are able to provide great service at a fraction of the cost of other insurance options!

http://americanwaterpolo.com/

Thank You!!


---


Don't forget to add us on Facebook

Water Polo Swim Set (12-17-12)

1-1.5 Hour

Warm Up: 600/600

300 Swim Choice

200 Pull Choice

100 Kick Choice

-----

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

-----

Warm Down: 500/3750

500 Slow Warmdown

TOT: 3750y

Don't forget to add us on Facebook