Author: Alex Chudoba

Warm Up until 5:15

2 x 100s Build

4 x 50s Head Up / Scull

Tread

4 x 75 BK/BR/FR

6 x 50 Sprint / Easy

Tread

8 x 25 w/ ball Odds HU, Evens Choice

Warm Up

• 3 x 100s 50 Kick/50 Swim D1-3

• 4 x 75s with ball
  • 25 head up
  • 25 tread
  • 25 cross-lane wet pass (in/out)

• 6 x 50s Speed
  • 2 x Easy / Build / Allout

• 12 x 25s Legs
  • 4 with ball underwater, alternate forward/reverse eggbeater
  • 4 with ball out of water
    • fingertip passing, rotate
    • pumping
    • pumping opposite arm
    • catch-up
  • 4 burn (2x)
    • 2h tread up and slam x 5 then overhead pass down the lane and head up swim
    • 2h rotations

Warm Up – 300

3 x

• 200 Swim

• 100 Broken
  • 25 head up
  • 25 back head up
  • 25 eggbeater with kickboard resistance
  • 25 eggbeater reverse with kickboard resistance
• 50 breast
• 25 fly
• 25 easy

Warm up

Start Set @ 5:45

3 x 100 D1-3

25 Head Up Fast

25 Scull

2 x 100 easy / fast

25 HU Fast

25 Reverse scull

100 easy

—

6 x 50s
Sprint half, flip to back w/ head up to flags

Breastroke

—

Tread: Partner with ball (1:00/:30)

2 times through:

• 2-hand passing
• Slow rise to pass at max height
• :30 sec each, toss ups / elbows
• :30 sec each, elbows with fingertips, scull with chest out

Warm-up on your own.

Passing Set:

• 2 groups (2 and 3 people)
• Group of 2
  • Short pass
  • Regular pass
  • 2-handed pass
• Group of 3
  • “Goalie” and 2 field players
  • Goalie pass to each as they swim away
  • Each field player passes back to goalie from across the pool
  • Goalie passes to each as they swim back (head up)
  • Rotate until all 3 have been goalie
• After all in the group of 3 have been goalie, rotate one over to Group of 2, and one of those to Group of 3.

Skill Drill:
Man-up with defender to intercept and shot block. Focus on good clean passes, smart shots, and moving as a unit. 3 good passes before a shot.

400 warm up

12 x 50s on 1:00 Drill/Swim

12 x 25s on :45

• Tread backwards for 1/4 of the pool, with shoulders completely out and hands out
• Turn over and swim the rest of the way. For added difficulty, sprint head-up.

400 warm up

6 x 50s on :50 D1-3, D4-6

100 breast

4 x 75s on 1:30 Kick/HU/Swim

100 back

3 x 100:

lunge tread – swim – t-shot – HU with ball

200 warm up

4x through:

• 100 Swim (Desc. 1-4) on 2:00
• 100 Kick (Asc. 1-4) on 2:30
• 1:00 Tread, get higher each round
• :30 sec rest

300 warm up

2 x 100s on 1:45

4 x 50s on 1:00

• Head up
• Backstroke
• Breastroke
• Head up

Tread Set

:50 hands :10 rest

:40 elbows :20 rest

:30 arms :30 rest

:40 elbows :20 rest

:50 hands :10 rest

:20 hands, :20 elbows, : 20 arms

1:00 rest

4 x 50s kick on 2:00

2 x 100s build / fast

Cooldown

300 warm up (optional)

5 x 100s on 2:00 descend 1-5

4 x 75s on 1:15 head-up/back/catch-up

3 x 50s on 1:00 breast/free-back roll

2 x 25s on :30 burst

1:00 break

2 x 25s on :30 fly

3 x 50s on 1:00 descend 1-3

4 x 75s on 2:00 tread/kick/swim

5 x 100s on 2:00

• EZ
• Build
• Fast Kick
• Fast Swim
• EZ

2,300 total (45 min)