Swim Sets

Free swim sets (printable): Below is a growing collection of free, printable swim sets for solo training, masters swimmers, and water polo athletes. Each workout is a simple PDF or printable page.
New to water polo? Start with the Beginner Prep Workout before moving into swim volume or conditioning.
WORKOUT #1: BEGINNER WATER POLO PREP
Total: ~25–30 min   |   Focus: Water comfort, easy swimming, basic eggbeater mechanics, confidence-building
A low-volume, printable starter workout for absolute beginners preparing for their first water polo practices.
WORKOUT #2: BODY BALANCE & KICK CONTROL
Total: ~2.5 km   |   Focus: Technique, body position, kick control, core alignment
WORKOUT #3: STRONG CATCH, STROKE RHYTHM & SPEED
Total: 3.0 km   |   Focus: High-elbow catch, stroke length, finish speed
SPRINT BOOSTER + IN-WATER LEG STRENGTH
Duration: 30-min sprint set + 10-min leg strength set
Optional post-practice add-on focused on speed or leg power. Choose one or both.
3,050 m AEROBIC ENDURANCE SWIM
Steady aerobic swim emphasizing pacing, efficiency, and controlled finishes.
WATER POLO SWIM & SPEED WORKOUT
Total: 2,200 m   |   Focus: Sprint speed, fast-break power, speed endurance
SOLO SWIM + WATER POLO AEROBIC TRANSFER SESSION
Total: 3,200 m   |   Focus: Aerobic efficiency + polo-specific transfer
Printing note: For best results, print at 100% scale and bring a pen to record notes and rest.

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Kelowna Water Polo Club

We are a swimming club with a difference!

We run youth and adult water polo swim lessons in Kelowna. Get in touch if you’d like to sign up or find out more. We always welcome new players to our swim team.

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  • Kelowna Water Polo Club
    4075 Gordon Drive
    Kelowna , BC V1W 4Z1
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