This is a fun workout for the day after Thanksgiving. Most sets have a Black Friday theme to them. Instead of braving the malls and big box stores, have your own miserable shopping experience at the pool. I hope you like it.
Warmup: The length of the warmup depends on the number of lanes that are available. The following is for a 4-lane pool.
"Looking for a parking spot"
Start your warmup in any lane. We're looking to mismatch speeds and for a little controlled chaos.
We have a 4-lane pool. You can extrapolate for additional lanes if you have them.
Swim a 50 in the lane in which you started. At the end of this 50, at the start end, move to the next lane:
1 --> 2
2 --> 3
3 --> 4
4 --> 1 (Get out and walk around)
When you catch someone mid-pool, touch them on the foot.
Both swimmers must stop.
If you are passing, ask "Are you leaving?"
The person being passed can answer Yes or No.
If the answer is Yes, stay behind this person until you reach the nearest wall. Then go around. If you are being passed, let them by.
If the answer is No, show your frustration and pass them quickly mid-pool.
Total warmup will be 200m (for the 4-lane example) as you will have swum a 50 in each lane.
See flowchart below.
Set 1. Doorbuster
Simulate the rush as Best Buy, Walmart, etc. opens the doors and people try to squeeze into a space in which they will not fit.
8 x 25s Freestyle
Swim at least 2 people together. Ideally, 3. If all swimmers are rolling, close to the body for recovery, high elbows, etc. you will not encroach on each other. Have a 5,4,3,2,1 countdown for added fun. People waiting on the wall can chant "Open the door, open the door..."
Set 2 Buyer's Remorse
8 x 50s
1. Fly down, Backstroke on the way back (You are unhappy with your purchase of butterfly. You exchange it for Backstroke).
2. Back down, Breaststroke on the way back. (You are unhappy with your purchase of backstroke. You exchange it for Breaststroke).
3. Breast down, Freestyle on the way back. (You are unhappy with your purchase of breaststroke. You exchange it for Freestyle).
4. Free down, Double Arm Backstroke on the way back. (You are unhappy with your purchase of freestyle. You throw both hands up in the air in exasperation and return home).
Repeat the above for 5-8.
Set 3 Early Bird Special
4 (or 8) x 100s
1. 75 EZ, 25 fast (you got to the store at opening, so you get 75% off)
2. 50 EZ, 25 fast (you got to the store early, so you get 50% off)
3. 25 EZ, 75 fast (you got to the store not so early, but deals are still on, so you get 25% off)
4. 100 fast (all the early bird specials are over, so you gotta pay full price)
Repeat if you like.
Set 4 Try if Before You Buy It
You need fins, a buoy and paddles for this. You are trying on various "outfits" until you find the one you like.
8 x 50s
1. Paddles
2. Buoy
3. Paddles + Buoy
4. Fins
5. Paddles + Fins
6. R paddle L fin
7. L paddle R fin
Take a short break
8. Choose your favorite (outfit) from above.
Set 5 Air Show (Okay, it's not Black Friday themed, but it's fun.
Fins
12 x 25s
Divide people up so that roughly half are starting from the other end of the pool.
1. Rolls - streamline kick while you constantly roll from your stomach to your side to your back to your other side and back to your stomach. Breath whenever you like.
2. 4 (or 8 point) rolls.
For 4-point, roll and pause every 90 degrees - similar to the rolls above
For 8-point, roll and pause every 45 degrees
3. High Speed Pass. Imagine you are an F18 pilot approaching another F18 coming towards you.
Streamline kick towards the center of your lane.
When a swimmer is approaching from the other side, turn 90 degrees and pass belly to belly.
Jet engine sound effects are encouraged as well as call signs (Maverick, Goose, Rooster - you get the idea.)
Repeat the pattern 3 more times.