Wednesday 9/30 Practice

300 Warm Up

4 x 100 Swim, Kick, IM, Swim @ 2:15

4 x 75 25 Head Up / 25 Backstroke / 25 Tread @ 2:00

4 x 50 Swim Desc @ :55

4 x 25 Swim 2 breaths or less @ :35

2:00 Minute Break

4 x 25 No wall, sprint halfway

4 x 50 IM Order @ 1:05

4 x 75 Kick @ 1:45

200 Cool down

2,100 yds total

Sun 8/30 Workout

Optional 400 WU

2X100 build

Goggles up

6×25 sprint not touching wall

4×25 sprint – 10 sec arms out treading to start and at half

2×25 suicides – 1/2, full

Everyone gets ball

6x25s swim with ball

4x25s hand transfers

4×25 tripod

2×25 flag-to-flag tripod, hand out

Set up goals

2×3 around the worlds

Passing

Drill – full court swim, hand transfer for shot on goal

Other drill – 6 on 5 passing, 4 dry passes before shot

Sun 8/23 Workout

Optional warm up – 400 free

4X200 on 3:30:

For all: 2nd 100 faster than first 100

Modifier: drop from 200 ->150, but make sure you do 2 25 sprints in the 150

1: 1st and 5th 25’s Fast

2: 2nd and 6th 25’s fast

3: 3rd and 7th 25’s fast

4: 4th and 8th 25’s fast

Goggles off

8 x 25 breakouts – facing wall, practice coming over hips. First half sprint, second half easy

6 x 25 tread with arms out at wall and at half – go on my call

1 x suicide – 1/4, 1/2, full

25 easy

Everyone gets a ball

6×25 swim with ball

6×25 hand transfers

6×25 tripod

2×25 flag to flag tripod hand out

Set up pool

2×3 “round the world” swimming/treading drill

Pass, shoot, motion offense with no defense

Wednesday – 8/19

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

Wed 8/12 Practice

Optional: 400 Warm up

Swim work

4X100: #1 first 25 fast, #2 second 25 fast, #3 3rd 25 fast, #4 last 25 fast ~1:40

2X4 25’s Variable Sprint ~:30 each, 1 min rest between sets

1st 25= first half easy, second half fast

2nd 25 = first half easy, second half fast

3rd 25 = sprint

4th 25 = easy

2X”25″s Suicides – no push > half > back > full

Polo Training

6x25s start from spider position – modify by starting further from wall

6x25s swim with ball

4x25s dry ball freestyle

4x25s tread holding ball

2x25s tread holding ball other hand out