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

Sun 8/9 Workout

400 WU (optional)

Time Challenges

For the set, do as much distance as you can in the specified time without going over. Scaled distance up or down to the pace you can sustain. Suggested distance included.

6:30 -Swim (Suggested distance 400 yards ~1:40/100 pace)

1:30 – rest

4:00 – Swim (suggested distance 300 yards ~1:30/100 pace)

1:00 – rest

2:30 – Swim (suggested distance 150-200 yards ~1:15/100 pace)

0:30 – rest

~1:15 – Swim (100 sprint)

1:00 rest

Sprint Challenges

4X”25″ Suicide challenges – heads up, don’t push off wall at any turn. For each “lap”, go halfway, back to first wall, then a full 25 to the other side. :30 rest in between

8X25 -heads down, can use goggles.

Odds: first 12.5 sprint, second 12.5 easy

Even – first 12.5 easy, second 12.5 sprint

Total Swim Distance: ~1,800

Tread

5 mins – 0:30 hands, 0:15 elbows, 0:15 arms

Each passing group uses weighted ball for warmup. Focus on elevating out of the water on passes with weighted ball

Wednesday 8/5 Practice

300 Warm Up

4 x 50 Swim Descend 1-4 on :45

4 x 50 Kick on 1:15

4 x 100 IM on 1:45

2 x 50 Sprint on 1:00

Break 2:00

4 x 50 Kick IM Order on 1:15

4 x 50 Breakout on 1:00

4 x 100 Water Polo IM on 2:00

2 x 50 Sprint on 1:00

100 Warm down

Step out drill off of wall

Sunday – August 2nd

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)

Wednesday Swim Set – July 29

Warm-Up300 ydChoice
4 x 75 yd1:45Kick Build
8 x 25 yd:35Odds – skull
Evens – Drill choice
4 x 75 yd1:30IM Switch
1 – (25 Fly, 25 Back, 25 Breast)
2- (25 Ba, 25 Br, 25 Fr)
3- (25 Br, 25 Fr, 25 Fly)
4- (25 Fr, 25 Fly, 25 Ba)
8 x 25 yd:40Odds – tread
Evens – Kick hard
4 x 75 yd1:15Pull
8 x 25 yd:30Swim – 1 breath or less
Cool Down200OYO
Total – 2,000 yds

Sunday Swim Set – July 26

300 warm up

3 x 100s build on 1:50

6 x 50s descend 1-3, 4-6 on :50

6 x 25s – head up / backstroke on :30

2 x 100s build to fast on 2:00

4 x 50s – head up / backstroke on 1:00

4 x 25s tread – 360* / pop-up at flags and middle on 1:15

100 fast

Total: 1,650 (1 mile) – 35 minutes

Wed 7/22 Practice

Warmup: 400 Free

Main set:

2 times thru:

200 swim, long and strong

150 swim – Fast down, easy back

100 descend

50 sprint

Tread Set:

Jug sets – 1-2 player(s) tread with jug, everyone else goes arms out. Rotate through until everyone has completed. Hands up while jug is filling