Water Polo Swim Set (12-18-12)

1-1.5 Hour

Warm Up: 600/600

200 Breaststroke

200 Freestyle

200 Eggbeater Kick w/board

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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

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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]

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Warm Down: 300/3500

300 Slow Warmdown

TOT: 3500y

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