Tuesday Practice

300 Warm Up


400 Reverse IM (Free, Breast, Back, Butterfly)
400 Odd laps: Free with Flutter;
       Even laps: Free with breast kick
400 Polo IM (Head up Butterfly with Breaststroke kick, Head up back with egg,
                     egg, head up free)
400 Drag with Partner (1st partner uses right hand to hold 2nd partners right foot;
                                    2nd partner drags 1st partner; switch at other end)
4 x Suicides: Start on the 2m, swim head up to first diving board and back to 2m,
                    2m to half and back to 2m, 2m to other 2m and back to 2m

Set #1 - Repeat 3 times without rest

    Sculling: Scull with arms keep legs together and kick out in front, pull legs back
                  to chest like a crunch and kick legs out back. Repeat for 40 seconds
    EB : hands out for 20 seconds
    Sculling: Scull with arms keep legs together and kick out to left, pull legs back
                  to chest like a crunch and kick legs out to the right repeat for 40 secs
    EB : hands out for 20 seconds
    Sculling: Scull with arms, double BRST kick out front, pull legs back to chest
                 like a crunch and double BRST kick out back repeat for 40 seconds
    EB : hands out for 20 seconds
    Sculling: Scull with arms, double BRST kick out left, pull legs back to chest
                 like a crunch and double BRST kick out right repeat for 40 seconds
    EB : hands out for 20 seconds
    Open Water Turns : Swim two strokes forward, pull legs back to chest like
                 a crunch and swim two strokes backwards, repeat for 40 seconds
    EB : hands out for 20 seconds
    Open Water Turns : Swim two strokes left, pull legs back to chest like a
                 crunch and swim two strokes right, repeat for 40 seconds
    EB : hands out for 20 seconds

Set #2 - Repeat 3 times without rest
    EB with arms straight up with partner pushing down on shoulders, 30 secs on,
         15 off, switch
    EB hands locked on head with partner pushing down on shoulders, 30 secs on,
         15 off, switch
    EB facing partner sculling with arms while partner pushes down on head, 30
         secs on, 15 off, switch

Set #3 - Repeat 4 times
    With Partner, swim 3m apart and pass off the water leading partner with wet
    pass while swimming forward, switch and come back the other way about
    5m apart making dry passes, put the ball in the water and swim two strokes,
    pick up and make pass

Set #4 - Repeat 4 times

    Partners at 2m and 4m. Partner on 4m takes 3 strokes on stomach turns onto
    back and gets dry pass from partner on 2m who is swimming with ball. Partner
    catches ball and places it on the water where they caught it. Follow up partner
    swims to ball, picks up and makes dry pass to other partner who takes 3     
   strokes on stomach turns onto back for pass. switch and come back the other way.

Set #5 - 8 laps total
    Two-handed passing with partners facing each other 3m apart
200 Warm Down
 
 
*BRST = Breaststoke, EB = Egg Beater