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RVA's Water Polo Club
Warmup: 400 Free
Main set:
2 times thru:
200 swim, long and strong
150 swim – Fast down, easy back
100 descend
50 sprint
Tread Set:
Jug sets – 1-2 player(s) tread with jug, everyone else goes arms out. Rotate through until everyone has completed. Hands up while jug is filling