600 w/u

200 Choice Drill

10 x 100 Kick 1 fast/1 ez @ 2:00 w/fins

200 Choice Drill

4 x (25 fast water polo stroke w/fins 75 ez)

200 Choice Drill

6 x 50 @ 1:30 hold pace of what you need your second 50 of your 100 to be during race

200 Choice Drill

this work out is focused on helping us train our body to finish our races, primarily 100 stroke events.

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600 w/u

6 x 50 fly/back down, breast/free back

5 x 100 stroke - 50 drill, 50 100 pace

50 ez

500 pull decend to fast

50 ez

4 x 100 Kick 25 fast, 25 ez, 25 dolphin on back

200-150-100-75-50-25 stroke

4 x 25 w/fins breakout

600 Choice Warm Up
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 Kick Set

• V-Kick 16/26 @1:00
• Bottom Turns x 2
• 15M Blast
• UW Kick 25 5S/10C

2x150 P/K - BPI on 1:45/1:55/2:05
4x50 recovery good technique @ 1:15
3x100 IM - 1st 25 UW - minus any stroke you want

Kick Set (again)

4x100 P/K - under 1:05 on 1:20, or 1:10/1:25, or 1:15/1:30, or 1:20/1:35
4x50 recovery good technique @ 1:15
300 IM reverse order by 75's

Kick Set (again)

6x100 stroke - 50Drill/25Kick/25swim @ 2:00-2:15

 300 swim, 150 kick, 150 drill

4x200 pull on 3:10

50 EZ

2x50 sprint on 2:00

50 EZ

8x100 (4 stroke, 4 IM) on 1:45

2x50 sprint on 2:00

50 EZ

6x75 Kick, dec. 1-3

4x25 sprint

WD