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
RVA's Water Polo Club
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