400 WU
50 Kick
100 Swim
150 Tread / Kick / Tread
200 Swim
250 Swim
200 Swim
150 Kick / Tread / Kick
100 Swim
50 Tread
=1250 + WU
Sunday June 27 Practice
400 WU
4x100s Build by 25
4×25 tread switch directions
Set up pool, 2×2 Around the Worlds
Sunday June 6 Practice
This is our first Sunday practice since March 8, 2020 – 455 days without a full scrimmage!
Let’s do a quick swim set and get right to scrimmaging.
400 WU
2 X 200 – Long and strong
2 x 150 – Build by 50
2 x 100 – Fast down, Easy back
2 x 50 sprints
= 1000 plus warmup
Sunday May 23 Practice
400 WU
4X :
[25 Moderate + 25 Fast
25 Moderate + 50 Fast
25 Moderate + 75 Fast]
4X :
[25 Fast HU
25 EZ HU
25 Fast Heads Down
25 EZ Heads Down]
5 Min Tread – 5x: 20 sec hands, 25 sec elbows, 15 sec arms
5/9 Workout
400 WU
6 x 100 – Descend 1-3, 4-6
4 x {
50 build
2 x 25 fast
100 moderate
}
=1400 + WU
5/2 Practice
400 WU
4 x 100s Free, alternate fast 25
4 x 50s: heads up with ball down / wet shots back
4 x 100s: IM
4 x 50s: elbows out tread down , L/R/C jump back
4/25 Workout
400 WU
4 x 150 – F/E/F by 50
4 x 50 – heads up with ball down, dry ball free style back
4 x 100 – descend
5 minute legs – 25 seconds hands, 20 seconds elbows, 15 seconds arms x 5
Sun 4/18 Practice
400 Warmup
3 x 200/150 on 3:30
4×50 – heads up with ball down / wet shot back
4×50 – tripod treading (no ball) down / tread jump l/r/c at flags and center back
Drills – working on wet shots:
Rareback (wet shots)
set up offense on each side – 3 to 4 on a side with 1 passer, run triangle or square drive depending on numbers (wet shot driving into set). 4-5 passes per rotation (each player ends up 1 position further than where they started
Sun 4/11 Practice
400 Warmup
1 x 200 Easy / fast by 100
2 x 100 Fast / easy by 50
4 x 50 Easy / fast by 25
8 x 25 Breakout (fast / easy by 12.5)
4 x 50 swim heads up with ball down / wet shot back
5 minute legs – 5 x 30 seconds hands, 20 seconds elbows, 10 seconds arms
3/21 Practice
400 WU
Suicides Day – Practice sprinting short distances and turning over your hips
1 suicide – 1/4, back
100 swim
1 suicide – 1/4, back, 1/2, back
100 swim
1 suicide – 1/4, back, 1/2, back, 3/4, back
100 swim
1 suicide – 1/4, back, 1/2, back, 3/4, back, full length. 25 EZ back
Tread set
5 minute legs –
5 times thru: 15 seconds hands, 15 sec elbows, 10 seconds arms, 20 seconds rest