400 WU
4X :
[25 Moderate + 25 Fast
25 Moderate + 50 Fast
25 Moderate + 75 Fast]
4X :
[25 Fast HU
25 EZ HU
25 Fast Heads Down
25 EZ Heads Down]
5 Min Tread – 5x: 20 sec hands, 25 sec elbows, 15 sec arms
RVA's Water Polo Club
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400 WU
4X :
[25 Moderate + 25 Fast
25 Moderate + 50 Fast
25 Moderate + 75 Fast]
4X :
[25 Fast HU
25 EZ HU
25 Fast Heads Down
25 EZ Heads Down]
5 Min Tread – 5x: 20 sec hands, 25 sec elbows, 15 sec arms