Water Polo Swim Set (12-16-12)

Water Polo Swim Set (12-16-12)

1-1.5 Hour Version

Warm Up (1000/1000)

500 Swim Freestyle

200 Pull Freestyle

200 IM “R-L”

100 Kick Choice (on back)

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1st Set (750/1750)

(out and backs: fast 12.5 y, quick turn in water, fast 12.5y back to wall)
(race your teammates)

6 out and backs [@ :25-30]

100 Backstroke Swim

6 out and backs [@ :25-30]

100 Freestyle Swim

6 out and backs [@ :25-30]

100 Dolphin kick on back

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2nd Set (950/2700)

4x100 Free Sprint [@ 1:20-1:40]

2x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

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3rd Set (300/3000)

4x50  12.5 back/12.5 head up free[@ :50-55]

4x25 O: Head Up Sprint, E: Recovery

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Warm Down (500/3500)

500 Warm Down EZ

TOT:  3,500y

1.5-2 Hour Version

Warm Up (1000/1000)

500 Swim Freestyle

200 Pull Freestyle

200 IM “R-L”

100 Kick Choice (on back)

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1st Set (1200/2200)

(out and backs: fast 12.5 y, quick turn in water, fast 12.5y back to wall) (race your teammates)

8 out and backs [@ :25-30]

200 Backstroke Swim

8 out and backs [@ :25-30]

200 Freestyle Swim

8 out and backs [@ :25-30]

200 Dolphin kick on back

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2nd Set 1400/3600

4x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

4x75 Choice/Free/Choice [:10 rest]

4x100 Free Sprint [@ 1:20-1:40]

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3rd Set 700/4300

6x50  12.5 back/12.5 head up free[@ :50-55]

8x25 O: Head Up Sprint, E: Recovery

200 Freestyle for time

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Warm Down (500/4800)

500 Warm Down EZ

TOT: 4800y

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