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?
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"!!)
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"!!)
