Halloween Swim

Every Halloween Coach Tim comes up with a fun swim workout and I always try to make it. Today was so much fun and a great workout so I thought I would share it so that everyone can give it a shot! (You can do it even when it isn't Halloween).

Warm-up

200m/yd Freestyle

100m/yd kick on back

Scary 300 (300 m/yd without walls, turning at the 'T')

Pyramid of Pain

50m/yd fast 30 sec. rest

100m/yd (50 fast, 50 easy) 30 sec. rest

150m/yd (50 fast, 50 easy, 50 fast) 30 sec. rest

200m/yd (50 fast, 50 easy, 50 fast, 50 easy) 30 sec. rest

250m/yd (50 fast, 50 easy, 50 fast, 50 easy, 50 fast) 30 sec. rest

200m/yd (50 fast, 50 easy. 50 fast, 50 easy) 30 sec. rest

150m/yd (50 fast, 50 easy, 50 fast) 30 sec. rest

100m/yd (50 fast, 50 easy) 30 sec. rest

50m/yd (50 fast)

Tombstone Kicking

Holding the kickboard straight up (so it looks like a tombstone) repeat 6x:

25m/yd tombstone kick, 25m/yd regular front kick

Pumpkin Relay

With the other swimmers in your lane you complete the following 6 times each person:

50m/yd freestyle swim pushing a water polo ball, hand-off to next swimmer and complete 10 push ups on deck.

Deathly 50's

2 rnds of 3, 50m/yds freestyle

1st 50 - only 6 breaths

2nd 50- only 5 breaths

3rd 50-only 4 breaths

Cool down

200 m/yd freestyle

100 m/yd back stroke