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