Set of the Week

Our first week of practice is all done! Most of the water workouts have revolved around some drilling and some easy swimming...nothing too fun to report in terms of actual sets. Outside of the pool we are trying to increase our fitness level. This year we are going to be doing a lot of jumping rope to help us with this.

SO...our first set of the week is the dryland workout we did Friday morning.

(conducted in a gym)

Jumping Rope
3 min steady jumping warm up

:15 AO jump
Sprint down/back
10 pushups

:30 AO jump
Sprint down/back
10 pushups

:45 AO jump
Sprint down/back
10 pushups

1:00 AO jump
Sprint down/back
10 pushups

3 min steady jumping warm down

Team Activity #1

We recently had our first team building activity. As previously mentioned our team is full of super new faces and we (as a team & coaches) are putting an emphasis on some early team building so the women will get to know each other before the “fun” begins. (fun being practice).

The afternoon started with some free time then we proceeded to have a “cook out” complete with Kentucky Fried Chicken. After the meal we did some name game type of activities. Which included the women writing some an interesting fact about themselves on an index card, which was then collected and read allowed and the team had to guess who’s fact it was. Some of the highlights include a standing back flip, freakishly double jointed shoulders, a whitewater rafting trip and almost being arrested.

The evening concluded with an old fashion egg toss…good stuff.