Practices List

400 WU

50 Kick

100 Swim

150 Tread / Kick / Tread

200 Swim

250 Swim

200 Swim

150 Kick / Tread / Kick

100 Swim

50 Tread

=1250 + WU

Warm Up until 5:15

2 x 100s Build

4 x 50s Head Up / Scull

Tread

4 x 75 BK/BR/FR

6 x 50 Sprint / Easy

Tread

8 x 25 w/ ball Odds HU, Evens Choice

400 WU

4x100s Build by 25

4×25 tread switch directions

Set up pool, 2×2 Around the Worlds

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

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

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

Warm Up – 300

3 x

• 200 Swim

• 100 Broken
  • 25 head up
  • 25 back head up
  • 25 eggbeater with kickboard resistance
  • 25 eggbeater reverse with kickboard resistance
• 50 breast
• 25 fly
• 25 easy

400 WU

6 x 100 – Descend 1-3, 4-6

4 x {

50 build

2 x 25 fast

100 moderate

}

=1400 + WU

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

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