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

Sunday – May 16

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

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