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RVA's Water Polo Club
300 Warm Up
4 x 100 Swim, Kick, IM, Swim @ 2:15
4 x 75 25 Head Up / 25 Backstroke / 25 Tread @ 2:00
4 x 50 Swim Desc @ :55
4 x 25 Swim 2 breaths or less @ :35
2:00 Minute Break
4 x 25 No wall, sprint halfway
4 x 50 IM Order @ 1:05
4 x 75 Kick @ 1:45
200 Cool down
2,100 yds total
| Warm-Up | 300 yd | Choice | |
| 4 x 75 yd | 1:45 | Kick Build | |
| 8 x 25 yd | :35 | Odds – skull | |
| Evens – Drill choice | |||
| 4 x 75 yd | 1:30 | IM Switch 1 – (25 Fly, 25 Back, 25 Breast) 2- (25 Ba, 25 Br, 25 Fr) 3- (25 Br, 25 Fr, 25 Fly) 4- (25 Fr, 25 Fly, 25 Ba) | |
| 8 x 25 yd | :40 | Odds – tread | |
| Evens – Kick hard | |||
| 4 x 75 yd | 1:15 | Pull | |
| 8 x 25 yd | :30 | Swim – 1 breath or less | |
| Cool Down | 200 | OYO |