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

Sunday – March 28th

Warm up

Start Set @ 5:45

3 x 100 D1-3

25 Head Up Fast

25 Scull

2 x 100 easy / fast

25 HU Fast

25 Reverse scull

100 easy

6 x 50s
Sprint half, flip to back w/ head up to flags

Breastroke

Tread: Partner with ball (1:00/:30)

2 times through:

  • 2-hand passing
  • Slow rise to pass at max height
  • :30 sec each, toss ups / elbows
  • :30 sec each, elbows with fingertips, scull with chest out

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)

Wednesday – February 24th

Warm-up on your own.

Passing Set:

  • 2 groups (2 and 3 people)
  • Group of 2
    • Short pass
    • Regular pass
    • 2-handed pass
  • Group of 3
    • “Goalie” and 2 field players
    • Goalie pass to each as they swim away
    • Each field player passes back to goalie from across the pool
    • Goalie passes to each as they swim back (head up)
    • Rotate until all 3 have been goalie
  • After all in the group of 3 have been goalie, rotate one over to Group of 2, and one of those to Group of 3.

Skill Drill:
Man-up with defender to intercept and shot block. Focus on good clean passes, smart shots, and moving as a unit. 3 good passes before a shot.

Wednesday, January 27th

400 warm up

12 x 50s on 1:00 Drill/Swim

12 x 25s on :45

  • Tread backwards for 1/4 of the pool, with shoulders completely out and hands out
  • Turn over and swim the rest of the way. For added difficulty, sprint head-up.