400 WU
Warmup
4×100 build
Horizontal Movement
6×25 skater drill
6×25 dry-ball freestyle
Vertical Movement
6×25 ball hand transfers
4×25 10 sec tread – swim to half – 10 sec tread – swim to end
Optional: 100 EZ
RVA's Water Polo Club
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400 WU
Warmup
4×100 build
Horizontal Movement
6×25 skater drill
6×25 dry-ball freestyle
Vertical Movement
6×25 ball hand transfers
4×25 10 sec tread – swim to half – 10 sec tread – swim to end
Optional: 100 EZ