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]

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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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