Friday, September 4, 2015 - Pre-Season

Friday, September 4, 2015

Pre-Season

Warmup

300 Loosen

6 X 50 @ 50 alt. K/S, S/K

4 X 75 @ :15R each 75 gets stronger

Main Set:

1 X 300 FR @ 4

8 X 25 stroke @ :30

2 X 100 Kick @ 1:45

8 X 50 stroke/FR @ :50

2 X 100 Kick @ 1:45

8 X 25 Stroke @ :30

2 X 100 Kick @ 1:45

1 X 300 FR @ 4

Dryland Idea's:

let's Throw some things:

w/ partner and non-bouncing med ball

2 X's through the following:

3 Minutes of standing Chest Pass for Distance

3 Minutes of Kettle Bell Throw for height over head

3 Minutes of standing Push Pass for Height

*DO NOT TRY TO CATCH THE BALL, LET IT FALL TO GROUND

Notes: The Swim is a simple pattern, simply rotate through FR, Stroke, and Kick with the same effort and consistency.

The dryland is the fun part, with a med ball you will  execute three different throws back and forth with your partner. The Push Pass for distance start in standing position with ball centered on your chest, elbows out, armpits open. Using whole body, push the ball as far as you can in the horizontal direction toward your partner, Partner does not catch ball. The Kettle Bell Throw you will start in standing position with your back to your partner. Start with Ball hanging from arms, legs bent, use your legs, hips and arms to propel the ball, going for height, and the ball should travel toward your partner as well. Finally, the Push Pass for Height, start in the standing position, facing your partner, ball even with collar bone, elbows out, armpits open, use legs, hips, arms to propell the ball as high as you can, the ball will travel toward your partner.