Spring season swims for water polo players
Published Mon 19 Sep 2022
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