🟩 Freestyle — 4 laps, nice and easy
Start with four easy freestyle laps. Focus on long strokes, relaxed breathing, and opening up the shoulders. Keep it smooth — this is just to get your body moving and comfortable in the water.
🟩 Flutter Kick and Freestyle Back — 2×50m
Kick up with flutter kick, then freestyle coming back. Do it twice. Keep your core tight, legs steady, and body flat on the surface. It’s all about activating the legs early.
🟩 Kick Switch — Eggbeater / Breaststroke Kick / Flutter Kick (2×50m)
Switch between eggbeater, breaststroke kick, and flutter kick — a few seconds each — as you move up and back. Each time you come back, finish with freestyle.
This is great for waking up all the different kicking patterns we use in water polo.
🟩 Lunges with Breaststroke Kick (1×50m up) + Freestyle Back
Do forward lunges with a breaststroke kick going up, and come back freestyle.
Then do the same with Backstroke Lunges with Breaststroke Kick (1×50m up) + Freestyle Back.
Keep your movements controlled — this builds balance, coordination, and hip mobility.
🟩 Water Polo IM — Flutter Kick Version
Butterfly 25m → Backstroke 25m → Flutter Kick 25m → Freestyle 25m.
This is your first version of the Water Polo IM. Keep transitions clean and focus on rhythm rather than speed.
🟩 Water Polo IM — Breaststroke Kick Version
Butterfly with breaststroke kick → Backstroke with breaststroke kick → Breaststroke → Lunges with breaststroke kick.
This variation adds more leg power work and is great for centers and goalkeepers.
🟩 Sprint 25m + Easy 25m — 2×50m Total
Sprint one length at 100% effort, then come back nice and easy. Repeat twice.
Focus on full acceleration and smooth recovery — just like transitioning between offense and defense in a game.
🟩 3×25m — One Vertical Jump + 3 Freestyle Strokes (100%)
Each 25 starts with one strong vertical jump, immediately followed by three fast freestyle strokes at 100%.
Repeat three times total. After that, finish with one lap nice and easy to bring your breathing down and prepare for gameplay.