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