Month: October 2023

October 31st,2023 Halloween 🎃 Halloween 👻

Halloween…
Special “Evil” Practice – Come if you dare!
Warm-up:
1 x 400 Evil Free Swim  on 8:00
No wall turns. Turn at the “T” WITHOUT touching the bottom.
Every 4th length Fly w/ Breast kick.

9 x 50’s of Progressive Pain (w/ Fins) 
1-3) 6 DK  on 1:00 4-6) 8DK on :55  7-9) 10DK on  :50

Zombies in the Grave Kicking
5×50 @ :20 Rest 
25 kick on back with arms straight up in the air shoulder width
apart – Kick like H…!
2nd 25 of each 50 is Back swim

6 x 100 Insane IM’s & Sanity Free @ 2:10
Odd 100’s – Insane IM’s. Use different kick for each stroke
1) IM with dk  2) free 
3) IM with flutter 4) free
5)IM with breast 6) free

Suffocating Pull of Death
3 x (3 x 50 Pull) 1:20
Breathing pattern
1st round: 6-5
2nd round: 5-7
3rd round 7-9

And the scariest of all …
200 fast fly with fins

Candy 🍭 challenge
How many 25’s out of 15 can you do on 1:00 holding 1/2 your 50 free time ?
 

Friday Oct 27th, 2023

6:30-7:00 Meet style warmup
This will get very crowded !
Something long 500 25dr/75s 10:00
Something stronger 4×100 Dec 2:00
Something faster 4×50’15/25/10 1:15
Something blazing 4×25 15/10 1:00
4 fast turns

7-7:30
ALL OUT sprint waves of 2 per lane
75
2 * 50
3 * 25

Tuesday Oct 24th,2023

300,
2 * 100 IM,
4 * 75 descend on 1:20

4 * 25 15/10

16*50 as follows:

First 10 50’s are all the same stroke, last 6 completely choice

Sprint but hold it together. Ideally (p100+1-2)

1 on 2:30
1 on 1:30, 1 on 3:00
2 on 1:30, 1 on 3:00
3 on 1:30, 1 on 3:30
2 on 1:30, 1 on 3:00
1 on 1:30, 1 on 2:30
1

2x thru: (1 stroke A, 2 stroke B)

2 * 75 on 1:30 build
3 * 50 on 1:20 fast middle 25
3* 25 on 1:00 ALL OUT

Oct 23/23

Monday pm

600 free/NF by 150 (75 dr/75s) fins
400 pull
200 100 kick build/100 swim build

4×50 free to back fast turns 1:00
3 min break
4×50 free build to back fast turns 1:15

30×75 at FPP+5 (approx 45 min)
Lanes of 1:10/1:15/1:20/1:25
10 then 1 min rest
8 then 1 min rest
6 then 1 min rest
4 then 1 min rest
2

WD. Tba

Wed Oct 18 pm

Warmup
16×25
3 on :35/1 on :45
3 on :30/1 on :45
3 on :25/1 on :45
3 on :20/1 on :45
right into
200 Pull with paddles on 4
6 * 50 1-3 descend with fins on 1:00
4 * 25 (15/10) on 1:00

Quality:
2x
150 sprint/100 ez on 7:00
4x
100 sprint/100 ez 5:00
(For swimmers doing an hour end here can use equipment for last 2)

6x
50 sprint/50 ez on 3:00
with equip (at least 2 the same before changing

Warm down:
16×25
3 on :20/1 on :45
3 on :25/1 on :45
3 on :30/1 on :45
3 on :35/1 on :45

Last 1/2 hr – more fun than relays