Swim Training (Water Polo) Calculator

How the result changes with Total yardage

What each input means

Total yardage

Target total swim yardage for the session. WP practices typically range 2500-5000 yards.

Session length (min)

Total available pool time in minutes including rest intervals.

Training focus (1-4)

1 = endurance base, 2 = speed development, 3 = game simulation, 4 = active recovery.

Swim level (1-4)

1 = beginner, 2 = intermediate, 3 = advanced, 4 = elite. Affects rep distances and intensity.

What each result means

Warm-up (yards)

Yardage for the warm-up phase — easy swimming with stroke drills.

Main set (yards)

Yardage for the primary training set — the bulk of conditioning work.

Sprint/skill (yards)

Yardage dedicated to sprint intervals and water polo-specific drills.

Cool-down (yards)

Easy swimming to finish the session and promote recovery.

Avg pace / 100 yd (sec)

Average swimming pace in seconds per 100 yards.

Head-up swim (yards)

Yards to be swum with head-up water polo stroke.

Sprint repetitions

Number of sprint reps in the speed/skill phase.

Sprint rest interval (sec)

Rest between sprint repetitions in seconds.

Treading work (min)

Minutes of eggbeater kick treading drills to include.

Total rest time (min)

Cumulative rest time built into the session.

Estimated calories

Approximate calorie expenditure for the session.

How this is calculated

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