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

2/28 Practice

400 WU

3 times thru:

(100 heads down

50 heads up

50 heads up with ball

50 EZ)

Tread set:

3x50s – jump left/right/center at flags and halfway

5 minute legs – 5 x (15 sec hands, 10 sec elbows, 5 sec arms, 30 seconds rest)

1/17 Workout

Adjust the rest time as needed for the group you’re swimming with

400 WU

2 Times Thru – pace should get faster as distance gets shorter:

200 free

20 sec rest

150 free

15 sec rest

100 free

10 sec rest

50 free (sprint)

50 free easy


tread sets – 15 secs hands, 10 secs elbows, 5 secs arms. Repeat 3 times, rest, and then do the whole set 3 times total for 9 total 30 sec sets.

1/3 Workout

Happy new year!

400 WU

Warm up set

4/75s: 3/5/7 breathing by 25

{ 100 Free on 1:30

4X -{ 50 free on 1:00

4×50’s rainbow self-passing down, swim with ball HU back

12/27 Workout – Final 2020 Challenge

This is a set we used to do regularly in college water polo. Challenge yourself to maintain the intervals we did in college!

Modify by adding 15 seconds to each interval if needed.

400 WU

8X100’s: odds IM on 1:45, evens free on 1:30 (modify to 2:00 and 1:45 if needed)