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Sunday – May 16 | Richmond Water Polo
Posted on by Alex Chudoba

Sunday – May 16

Warm Up

  • 3 x 100s 50 Kick/50 Swim D1-3
  • 4 x 75s with ball
    • 25 head up
    • 25 tread
    • 25 cross-lane wet pass (in/out)
  • 6 x 50s Speed
    • 2 x Easy / Build / Allout
  • 12 x 25s Legs
    • 4 with ball underwater, alternate forward/reverse eggbeater
    • 4 with ball out of water
      • fingertip passing, rotate
      • pumping
      • pumping opposite arm
      • catch-up
    • 4 burn (2x)
      • 2h tread up and slam x 5 then overhead pass down the lane and head up swim
      • 2h rotations