Practices List

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

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

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

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

Breastroke

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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

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

400 WU

6x50s – tread with ball / swim with ball

Around the world day! 3 times each direction

400 WU

3 times through:

100 Free heads down

75 heads up swim with ball

50 tread with ball. Pick your

25 swim with ball easy

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)

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.

4x100s – rotate the fast 25

6x75s – heads up with ball, rainbow self-pass, heads up with ball

400 Warmup

3X(

100 Free

50 Sprint Heads down

50 Easy)

3X(

100 Free

50 – 25 rainbow self-passing, 25 swim with ball

50 Heads down Easy)

100 Warm down