400 WU
6x50s – tread with ball / swim with ball
Around the world day! 3 times each direction
3/7 Practice
400 WU
3 times through:
100 Free heads down
75 heads up swim with ball
50 tread with ball. Pick your
25 swim with ball easy
2/28 Practice
400 WU
3 times thru:
(100 heads down
50 heads up
50 heads up with ball
50 EZ)
Tread set:
3x50s – jump left/right/center at flags and halfway
5 minute legs – 5 x (15 sec hands, 10 sec elbows, 5 sec arms, 30 seconds rest)
2/21 Practice
4x100s – rotate the fast 25
6x75s – heads up with ball, rainbow self-pass, heads up with ball
2/10 Practice
400 Warmup
3X(
100 Free
50 Sprint Heads down
50 Easy)
3X(
100 Free
50 – 25 rainbow self-passing, 25 swim with ball
50 Heads down Easy)
100 Warm down
1/17 Workout
Adjust the rest time as needed for the group you’re swimming with
400 WU
2 Times Thru – pace should get faster as distance gets shorter:
200 free
20 sec rest
150 free
15 sec rest
100 free
10 sec rest
50 free (sprint)
50 free easy
tread sets – 15 secs hands, 10 secs elbows, 5 secs arms. Repeat 3 times, rest, and then do the whole set 3 times total for 9 total 30 sec sets.
1/3 Workout
Happy new year!
400 WU
Warm up set
4/75s: 3/5/7 breathing by 25
{ 100 Free on 1:30
4X -{ 50 free on 1:00
4×50’s rainbow self-passing down, swim with ball HU back
12/27 Workout – Final 2020 Challenge
This is a set we used to do regularly in college water polo. Challenge yourself to maintain the intervals we did in college!
Modify by adding 15 seconds to each interval if needed.
400 WU
8X100’s: odds IM on 1:45, evens free on 1:30 (modify to 2:00 and 1:45 if needed)
12/13 Workout – IM Pyramid
400 WU
25 Fly
50 Back
75 Breast
100 Free
100 IM
200: 4×50’s rainbow self pass down, HU swim with ball back. Stop between each 50 and go together
100 IM
100: 2x50s: Heads up: 10 Sec Hands out tread, swim to half, 10 sec hands out tread, swim to end. 25 EZ back
75 Breast
50 Back
25 Fly
11/29 Workout
400 WU
Do the below twice:
200 Breath control – breathe every 3, 5, 3, 7 by 50
150 fast down / easy back
100 rainbow self-pass down, swim with ball back
75 – Heads down / heads up / heads down
50 sprint
25 EZ