As you prepare for a new water polo season, we've curated a list of five swim sets you might like to do so you're ready for your first game back.

Not to be confused with a training plan, these individual workouts can be added in to your current plans or provide a starting point to build on.

These workouts are a mix of speed and endurance to help you train to reach your water polo goals.

Session 1 - 1,200m

Warm Up

4 x 50m freestyle

2 x 50m kick

Main Set

2 x 50m Individual Medley - 10m butterfly, 15m backstroke, 10m breaststroke, 15m freestyle

2 x 100m freestyle

2 x 50m - 25m freestyle sprint / 25m freestyle easy

2 x 50m 25m head up freestyle / 25m sprint head down freestyle

2 x 50m first and last 15m freestyle sprint

Cool Down

2 x 50m freestyle

50m double arm backstroke

50m breaststroke

 

Session 2 - 1,500m

Warm Up

1 x 100m freestyle

4 x 50m kick 

4 x 25m Individual Medley all strokes with breaststroke kick

Main Set

8 x 50m freestyle, descend 1-4, 5-8

1 x 100m freestyle

4 x 25m backstroke, descend 1-4

2 x 50m backstroke

1 x 100m freestyle

Cool Down

2 x 50m freestyle

1 x 50m backstroke

1 x 50m breaststroke

 

Session 3 - 1,600m

Warm Up

3 x 100m freestyle

1 x 100m backstroke

Main Set

4 x 25m freestyle descend 1-4

4 x 50m freestyle 

1 x 100m backstroke

1 x  400m freestyle

1 x 100m backstroke

Cool Down

4 x 50m freestyle

2 x 50m backstroke, double arm backstroke, breaststroke mix

 

Session 4 - 1,800m

Warm Up

3 x 100m freestyle

4 x 50m kick

1 x 200m Individual Medley

Main Set

4 x 50m freestyle, evens: fast

4 x 50m freestyle, odds: fast

3 x 100m freestyle, negative split

2 x 50m freestyle, max effort

Cool Down

1 x 100m freestyle 

1 x 100m backstroke

1 x 100m breaststroke

 

Session 5 - 2,000m

Warm Up 

6 x 50m freestyle

2 x 50m eggbeater – alternate front, back, left side, right side

4 x 50m backstroke

Main Set

4 x 50m catch up freestyle

6 x 50m freestyle, descend 1-3, 4-6

4 x 50m freestyle, descend 1-4

1 x 50m freestyle, max power

1 x 100m freestyle, active recovery

2 x 50m freestyle, max power

1 x 100m freestyle, active recovery

1 x 50m kick

Cool Down

1 x 100m freestyle

1 x 100m double arm backstroke

1 x 100m breaststroke

 

Ready for more?

Try these swim workouts