Shuttles: 6x150yd on a 25yd course . 60s rest. Started at 30s each and ended ~33s.

5 min rest

Shuffles: 4x4ydx20s . 40s rest.

shuttles: 8x150yd on a 25yd course . 90s rest. Hit 30s for each.

shuttles: 6x150yd on a 25yd course . 90s rest. Hit 28s for the first 3, 30s for the last 3.

shuttles:

• 5x150yd on a 25yd course . 90s rest. Hit 31s each.
• 3 min rest
• 2x300yd on a 50yd course . 90s rest. Hit 26s on both.

• shuttles: 7x150yd . 50yd course (from the first hole past the bench to the end of the wall). 2m rest for the first 3, then 90s rest for the next 3. Hit 24-25s each.
• 3 min rest
• shuffles: 5x5ydx30sec . 90s rest.

• shuttles: 7x150yd . 25yd course, 90s rest. Hit 30-32s each. Focused on Ochocinco-style turns.
• 3 min rest
• 5-10-5s: 4 reps , starting every minute on the minute.

• Shuttles: 5x150yd . 25yd course, 120s rest. Did each in 31+. It was very hot today.
• Shuffles: 4x5ydx20sec with 40s rest.

• Ladder warmup
• Shuttles: 5x150yd on a 25yd course. Rest 90s between reps. Started at 29+ seconds each, finished 31+.
• Shuffles: 3x5ydx20sec .
• Threw a bit with Zoya. We had 3 back-and-forth completions!

Ladder warmup, then 7x150yd shuttles on a 25yd course. Rest 2m between reps, plus throwing with Diana.

Hit about 31 seconds on each.

Threw some long hucks at the end.

Ladder warmup, then 5x150yd shuttles on a 25yd course. Rest 2m between reps.

Hit about 31 seconds on each. The course was a bit longer, but now I picked out some landmarks to make it consistent: from the second crack in the wall to the second hole past the stairs. The longer rests helped me feel less awful.

Ladder warmup, then 5x150yd shuttles on a 25yd course. Rest 90s between reps.

Hit about 29 seconds on each. The last two were really rough. I felt myself seriously slowing down at the end.

6 150yd shuttles on a 25yd course. Rest was 90-60-90-60-90. Ran most in 28s, the last one in 30s.

Quick workout with LD in New Haven. Warmed with the ladder, then did some throwing: windshield wipers, chip throws, leftie backhands. After throwing, ran 3x2x150m shuttles (25m course) with 90sec rest between reps and 2min between sets. Finished with 4x15sec lateral shuffles. Then went home and did a bunch of Zoya pushups.

Spent an hour throwing chip throws and flick hucks. Then ran 3 sets of 2 reps of 150m shuttles (25m course), resting 90 seconds after the first rep and 1 min between sets.

• 4x150m shuttles (25m course). Rest 60,90,60sec.
• 5x20sec shuffles (5m course). Rest 40sec between each
• 5x 8-cone lateral hop slalom.
• 4x15sec O/D simulator. 15 seconds of cutting on a line. Offense tries to get away from defense. Defense tries to maintain good hip positioning and footwork to stay with offense. I did 15sec O, 15sec rest, 15sec D, then a long break (~2min), then repeat.

We also threw a bit between exercises.

8 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 90s, 150s, 60s.

After shuttles, a bit of rainy throwing. Wet disc + cold hands = good opportunity to work on throws.

First up, 7 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 150s, 60s.

After shuttles, we threw for 20-30min. I worked a little on getting my core more involved in my forehand.

Starting the 2015 Spinners conditioning cycle.

5 rounds of: 6x25m shuttles, rest 2 min

Miriam and Barb joined me. We threw between rounds and after we finished.

Papa and I braved the rain and darkness to run 7x6x25yd shuttles with 2min rest between each set. We also threw between each set and afterwards.

The return of the weekly shuttles! Diviney, Purifico, Gabe and I ran shuttles, threw between each set and also at the end. We ran 6 sets of 6x25m shuttles with 2 minutes rest between each set. Diviney and I did each in 28-29 seconds. Gabe and Nick were 1-2 seconds faster.