Water Polo Swim Set (12-19-12)

1-1.5 Hour

Warm Up: 800/800

800 Choice Swim

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Set 1: 900/1700

300 Swim Open/Closed fist (by 25)
300 Eggbeater Kick w/board
300 Freestyle Pull 50 head up/50 head down

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Set 2: 1600/3300

4 x 50 Free [@ :40-50]
2 x 100 IM [:15 rest]

4 x 50 Back [@ :45-55]
2 x 100 IM [:15 rest]

4 x 50 Breast [@ :50-1:00]
2 x 100 IM [:15 rest]

4 x 50 Fly [@ :45-55]
2 x 100 IM [:15 rest]

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Warm Down: 350/3650

3500 Slow Warmdown

TOT: 3650y