| Warm-Up | 300 yd | Choice | |
| 4 x 75 yd | 1:45 | Kick Build | |
| 8 x 25 yd | :35 | Odds – skull | |
| Evens – Drill choice | |||
| 4 x 75 yd | 1:30 | IM Switch 1 – (25 Fly, 25 Back, 25 Breast) 2- (25 Ba, 25 Br, 25 Fr) 3- (25 Br, 25 Fr, 25 Fly) 4- (25 Fr, 25 Fly, 25 Ba) | |
| 8 x 25 yd | :40 | Odds – tread | |
| Evens – Kick hard | |||
| 4 x 75 yd | 1:15 | Pull | |
| 8 x 25 yd | :30 | Swim – 1 breath or less | |
| Cool Down | 200 | OYO |
RVA's Water Polo Club