Practices List

200 warm up

4x through:

• 100 Swim (Desc. 1-4) on 2:00
• 100 Kick (Asc. 1-4) on 2:30
• 1:00 Tread, get higher each round
• :30 sec rest

Optional 400 WU

4 x 50 D 1-4

6 x 75 – heads up, heads down, heads up with ball

4 x 25 Rainbow self-passing

4 x 25 dry-ball swimming

Optional 400 WU

4×50 HU Freestyle – no walls

4×25 spider tread

4×25 skating tread

Ball Work

6×25 swim with ball

6×25 rainbow self-passing

1×25 suicide with ball – 1/2, full

25 EZ

Set up Pool

4x around the world – 2 clockwise, 2 counterclockwise

Passing, shooting Warmup

Full court drill – receive pass, swim with ball, dry shot at other end

Optional 400 WU

2X100 build

Goggles up

6×25 sprint not touching wall

4×25 sprint – 10 sec arms out treading to start and at half

2×25 suicides – 1/2, full

Everyone gets ball

6x25s swim with ball

4x25s hand transfers

4×25 tripod

2×25 flag-to-flag tripod, hand out

Set up goals

2×3 around the worlds

Passing

Drill – full court swim, hand transfer for shot on goal

Other drill – 6 on 5 passing, 4 dry passes before shot

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

Set up pool

2×3 “round the world” swimming/treading drill

Pass, shoot, motion offense with no defense

300 warm up

2 x 100s on 1:45

4 x 50s on 1:00

• Head up
• Backstroke
• Breastroke
• Head up

Tread Set

:50 hands :10 rest

:40 elbows :20 rest

:30 arms :30 rest

:40 elbows :20 rest

:50 hands :10 rest

:20 hands, :20 elbows, : 20 arms

1:00 rest

4 x 50s kick on 2:00

2 x 100s build / fast

Cooldown

Optional: 400 Warm up

Swim work

4X100: #1 first 25 fast, #2 second 25 fast, #3 3rd 25 fast, #4 last 25 fast ~1:40

2X4 25’s Variable Sprint ~:30 each, 1 min rest between sets

1st 25= first half easy, second half fast

2nd 25 = first half easy, second half fast

3rd 25 = sprint

4th 25 = easy

2X”25″s Suicides – no push > half > back > full

Polo Training

6x25s start from spider position – modify by starting further from wall

6x25s swim with ball

4x25s dry ball freestyle

4x25s tread holding ball

2x25s tread holding ball other hand out

400 WU (optional)

Time Challenges

For the set, do as much distance as you can in the specified time without going over. Scaled distance up or down to the pace you can sustain. Suggested distance included.

6:30 -Swim (Suggested distance 400 yards ~1:40/100 pace)

1:30 – rest

4:00 – Swim (suggested distance 300 yards ~1:30/100 pace)

1:00 – rest

2:30 – Swim (suggested distance 150-200 yards ~1:15/100 pace)

0:30 – rest

~1:15 – Swim (100 sprint)

1:00 rest

Sprint Challenges

4X”25″ Suicide challenges – heads up, don’t push off wall at any turn. For each “lap”, go halfway, back to first wall, then a full 25 to the other side. :30 rest in between

8X25 -heads down, can use goggles.

Odds: first 12.5 sprint, second 12.5 easy

Even – first 12.5 easy, second 12.5 sprint

Total Swim Distance: ~1,800

Tread

5 mins – 0:30 hands, 0:15 elbows, 0:15 arms

Each passing group uses weighted ball for warmup. Focus on elevating out of the water on passes with weighted ball