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RVA's Water Polo Club
300 warm up (optional)
5 x 100s on 2:00 descend 1-5
4 x 75s on 1:15 head-up/back/catch-up
3 x 50s on 1:00 breast/free-back roll
2 x 25s on :30 burst
1:00 break
2 x 25s on :30 fly
3 x 50s on 1:00 descend 1-3
4 x 75s on 2:00 tread/kick/swim
5 x 100s on 2:00
2,300 total (45 min)