Spooky Halloween Workout Suggestions

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"!!)

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!

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.

SwimMAC Carolina Halloween 2014