Beginner Workout

📄 Print this workout and bring it to the pool. Check off each block as you go. Keep it smooth and easy—this is about confidence, not suffering.

Printing tip: If it’s spilling onto extra pages, print on “Fit to page” or hide the images (delete the image blocks).

Beginner Water Polo Prep Workout

Simple, low-volume session for absolute beginners. Focus: easy swim + eggbeater basics.

Total time: 25–30 min

Intensity: Easy / controlled

Rule: If breathing feels rushed → rest

Eggbeater visual (reference)

Key idea: eggbeater = smooth circles and steady body position (not big splashes).

1) Easy Warm-Up Swim (8–10 min)

Goal: relax in the water, no speed pressure.

4 × 25 m freestyle — rest 20–30 sec
2 × 25 m head-up freestyle — slow, short strokes

Coaching cues: long body • gentle kick • breathe anytime

2) Beginner Eggbeater Block (10–12 min)

Goal: learn the movement, not “hold height.”

A) Wall-Supported Eggbeater

3 × 20 sec eggbeater (hands lightly on wall/gutter)

Rest 30–40 sec between efforts

Focus: alternating circles • upright torso • smooth (not splashy)

B) Vertical Kick (Hands Optional)

3 × 15–20 sec vertical eggbeater

Hands can scull lightly or touch surface

Regression: 10 sec work → 10 sec rest → repeat twice

C) Floating Reset

30–45 sec easy back float or gentle sculling

Reminder: this reset is part of the workout—use it.

3) Swim + Tread Combo (5–6 min)

Goal: connect swimming to stopping upright.

Round	Swim	Stop + Eggbeater	Rest
1	25 m easy	15 sec	30 sec
2	25 m easy	15 sec	30 sec
3	25 m easy	15 sec	30 sec

Cue: calm transition • think “float up,” not “kick hard.”

4) Cool Down (3–5 min)

2 × 25 m easy backstroke or freestyle
Optional deck stretch: calves, hips, quads

What “Success” Looks Like (check when true)

Comfortable swimming (no panic)

Understands eggbeater motion (even if it’s weak)

Not exhausted at the end

Ready to join team training

Notes (bring this sheet back next time):

Bonus: Eggbeater quick reference

How to use this: glance at the image before your eggbeater block, then try to match the motion: smooth circles, knees under hips, steady chest.

Do 10 seconds slow eggbeater to “feel” the circles.
Do your full set (20 sec / 15–20 sec).
Reset with a float and repeat.

Source image: SwimOutlet eggbeater graphic

Coach note: Beginners improve fastest with consistency. Do this workout 1–2× per week until your first team training, and keep it easy and confident.

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