Practices List

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.

Adjust the rest time as needed for the group you’re swimming with

400 WU

2 Times Thru – pace should get faster as distance gets shorter:

200 free

20 sec rest

150 free

15 sec rest

100 free

10 sec rest

50 free (sprint)

50 free easy

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tread sets – 15 secs hands, 10 secs elbows, 5 secs arms. Repeat 3 times, rest, and then do the whole set 3 times total for 9 total 30 sec sets.

Happy new year!

400 WU

Warm up set

4/75s: 3/5/7 breathing by 25

{ 100 Free on 1:30

4X -{ 50 free on 1:00

4×50’s rainbow self-passing down, swim with ball HU back

This is a set we used to do regularly in college water polo. Challenge yourself to maintain the intervals we did in college!

Modify by adding 15 seconds to each interval if needed.

400 WU

8X100’s: odds IM on 1:45, evens free on 1:30 (modify to 2:00 and 1:45 if needed)

400 WU

25 Fly

50 Back

75 Breast

100 Free

100 IM

200: 4×50’s rainbow self pass down, HU swim with ball back. Stop between each 50 and go together

100 IM

100: 2x50s: Heads up: 10 Sec Hands out tread, swim to half, 10 sec hands out tread, swim to end. 25 EZ back

75 Breast

50 Back

25 Fly

400 WU

Do the below twice:

200 Breath control – breathe every 3, 5, 3, 7 by 50

150 fast down / easy back

100 rainbow self-pass down, swim with ball back

75 – Heads down / heads up / heads down

50 sprint

25 EZ

400 WU

Turkey 200’s!

5×200:

1. 200 Build by 50
2. 50 EZ, 50 with ball, 50 tread, 50 EZ
3. 200 EZ swim down, hard back
4. 200 tread down (rotate direction each 25), EZ swim back
5. Part A: 2×50’s – 10 second hands out tread, heads up to middle, 10 seconds hands out, heads up to end, 25 EZ back. 1×50

5 Part B: 2×50 EZ

400 WU

6×75 – middle 25 HU, other 25s heads down

4×50 – fast down, EZ back

Set up pool – 4 around the worlds

400 warm up

6 x 50s on :50 D1-3, D4-6

100 breast

4 x 75s on 1:30 Kick/HU/Swim

100 back

3 x 100:

lunge tread – swim – t-shot – HU with ball