Hey All,
I have been thinking of a few fun Halloween Workouts for Friday.
One could be Draw a Card:
Hearts: Kick 25s
Diamonds: Pull 50s
Clubs: Stroke 50s
Spades: Free 100s
Another suggestions would be a catch-up relay:
Two teams - one starts on one end and the other starts on other end.
Winner is the team that catchs and out touchs the other team.
Events could be drawn from a hat.
Any other ideas?
Former Member
Taped goggles practice
Lights Off practice....could be interesting
Well, I went with Choose your Fate with a Deck of cards.
Demon Diamonds = 25 Kick
Bloody Hearts = 50 Pull
Murdering Clubs = 75 Stroke/IM (no Free)
Sharpen Spades = 100 Free
With 10 sec rest
For Jacks = 12
Queens = 15
Kings = 20
Ace = 1
With 15 mins left in practice, we did the Catch Relay with two (7 person) teams.
I also provided OJ and donut holes for the end of practice.
Everyone really enjoyed the change up in workout and they had someone else to blame for the set.
Hands DOWN the best Halloween Practice goes to Mike Collins at Nova Masters (if I do say myself as his assistant!)
Friday October 31 Sprint/Fins HALLOWEEN
Special "Evil" Practice - Come if you dare!
Warm-up:
ae - 200 Free + 100 Back + 100 ***
i - 150 Free + 75 Back + 75 ***
r - 100 Free + 50 Back + 50 ***
1 x 400/300 Evil Free Swim
No wall turns. Turn at the "T" WITHOUT touching the bottom.
Every 4th length Fly w/ *** kick.
7 x 50's of Progressive Pain (w/ Fins)
25 FAST Fly + 25 Free
Do pullouts at the turn as follows:
#1- 2 pullouts #2 - 4 pullouts
#3 - 6 pullouts #4 - 8 pullouts
Then back down 6-4-2 to make 7 50's
Interval increases by 5 with more pullouts and decreases by 5 as they are
taken out
Zombies in the Grave Kicking - 6/4 x 50's @ :20 RI (w/ Fins)
25 kick on back with arms straight up in the air shoulder width
apart - Kick like HELL!
2nd 25 of each 50 is Backstroke Swim
Swim - 6 x 100 Insane IM's & Sanity Free @ :20 RI
Odd 100's - Insane IM's. Use different kick for each stroke
Fly w/ Flutter kick
Back w/ dolphin kick
*** w/ flutter kick
Free w/ *** kick
Even 100's - Normal swim to return sanity
Suffocating Pull of Death - 3 x (3 x 50's Pulling)
1st round: 5-4-3 breaths per 50. Beginners start at 6-5-4
2nd round: 4-3-2 breaths per 50
3rd round: 3-2-1 breaths per 50
Intervals :50-1:00-1:10, 1:00-1:10-1:20, 1:10-1:20-1:30
4/3 x Screamer 50's @ 1:30 or 2:00
25 easy+25 fast
Let out a blood curdling Scream or witch's cackle at the turn
Leave after the person in front of you screams
(first group scared the heck out of me as I was giving the set to the "cruiser lanes"!!)
Former Member
Everyone really enjoyed the change up in workout and they had someone else to blame for the set.
That is definitely a benefit of doing the Vegas practices!
Former Member
Hands DOWN the best Halloween Practice goes to Mike Collins at Nova Masters (if I do say myself as his assistant!)
Friday October 31 Sprint/Fins HALLOWEEN
Special "Evil" Practice - Come if you dare!
Warm-up:
ae - 200 Free + 100 Back + 100 ***
i - 150 Free + 75 Back + 75 ***
r - 100 Free + 50 Back + 50 ***
1 x 400/300 Evil Free Swim
No wall turns. Turn at the "T" WITHOUT touching the bottom.
Every 4th length Fly w/ *** kick.
7 x 50's of Progressive Pain (w/ Fins)
25 FAST Fly + 25 Free
Do pullouts at the turn as follows:
#1- 2 pullouts #2 - 4 pullouts
#3 - 6 pullouts #4 - 8 pullouts
Then back down 6-4-2 to make 7 50's
Interval increases by 5 with more pullouts and decreases by 5 as they are
taken out
Zombies in the Grave Kicking - 6/4 x 50's @ :20 RI (w/ Fins)
25 kick on back with arms straight up in the air shoulder width
apart - Kick like HELL!
2nd 25 of each 50 is Backstroke Swim
Swim - 6 x 100 Insane IM's & Sanity Free @ :20 RI
Odd 100's - Insane IM's. Use different kick for each stroke
Fly w/ Flutter kick
Back w/ dolphin kick
*** w/ flutter kick
Free w/ *** kick
Even 100's - Norman swim to return sanity
Suffocating Pull of Death - 3 x (3 x 50's Pulling)
1st round: 5-4-3 breaths per 50. Beginners start at 6-5-4
2nd round: 4-3-2 breaths per 50
3rd round: 3-2-1 breaths per 50
Intervals :50-1:00-1:10, 1:00-1:10-1:20, 1:10-1:20-1:30
4/3 x Screamer 50's @ 1:30 or 2:00
25 easy+25 fast
Let out a blood curdling Scream or witch's cackle at the turn
Leave after the person in front of you screams
(first group scared the heck out of me as I was giving the set to the "cruiser lanes"!!)
Nicely done!
Pumpkin relays: have a pumpkin for each lane, and the swimmers need to push the pumpkin down the pool. Whichever team gets their pumpkin through the relay first wins.
