Pre-season Swim Set Training
Published Mon 09 May 2022
Water Polo NSW Swimming Training
Swimming training for water polo is more than just swimming 60 laps of a pool.
It's about building speed and strength in the water, so it's important to include intervals, form drills and rest.
Allow some time at the end of the main set for a few laps cool down.
Below are 5 swim sets you can pick and choose from, or complete them all :)
Let us know your favourite by tagging us on @waterpolonsw
Session 1
Warm Up
300m freestyle, 200m backstroke, 100m breaststroke
4x25m eggbeater – alternate front, back, left side, right side
Main Set
8x50m 25m head up freestyle / 25 sprint head down freestyle (rest 20 seconds)
4x50m freestyle - focus on maximum distance per stroke
5x 150m freestyle - maximum speed + 3x50m freestyle - focus on power
300 choice easy (freestyle/backstroke/breaststroke)
Session 2
Warm Up
100m freestyle, 100m backstroke, 100m freestyle, 100m breaststroke
3x100m Individual Medley
Main Set
4x50m freestyle (rest 10seconds) + 100m sprint - maximum speed
4x50m water polo backstroke + 100m backstroke sprint - maximum speed
4x50m swim underwater as far as you can, then freestyle sprint to the wall
200m backstroke recovery
Session 3
Warm Up
800m – 2 x (200m freestyle + 200m backstroke)
Main Set
200m Individual Medley
200m freestyle building to maximum speed + 200m freestyle easy
100m freestyle kick + 100m eggbeater (alternate front, back, left side, right side)
Session 4
Warm Up
200m freestyle
200m backstroke
200m - 25m freestyle kick / 25m swim freestyle
Main Set
8x50m - 25m freestyle sprint / 25m breaststroke kick head up
4x200m - freestyle, rest 30 – 4th 200m maximum effort
6x50m - Backstroke
12x50m - kick alternate freestyle / eggbeater
Session 5
Warm Up
3x200m – 100m freestyle / 100m backstroke (rest 20seconds)
2x100m Individual Medley (rest 20 seconds)
4x50m - 25m head up / 25m breaststroke kick (rest 20seconds)
Main Set
400m freestyle (rest 20seconds)
2x50m freestyle sprint (rest 30seconds)
300m freestyle (rest 20seconds)
4x50m freestyle sprint (rest 30seconds)
200m freestyle (rest 20seconds)
6x50m freestyle sprint (rest 30seconds)
100m freestyle
