Optional: 400 Warm up
Swim work
4X100: #1 first 25 fast, #2 second 25 fast, #3 3rd 25 fast, #4 last 25 fast ~1:40
2X4 25’s Variable Sprint ~:30 each, 1 min rest between sets
1st 25= first half easy, second half fast
2nd 25 = first half easy, second half fast
3rd 25 = sprint
4th 25 = easy
2X”25″s Suicides – no push > half > back > full
Polo Training
6x25s start from spider position – modify by starting further from wall
6x25s swim with ball
4x25s dry ball freestyle
4x25s tread holding ball
2x25s tread holding ball other hand out