Halloween Practice Lanes 5 - 8

Hallowe’en                             LANES 5, 6

200                        choice

100                        25 dolphin kick/25 single arm fly

100                        25 scull/25 swim

8x25                       12 ½ kick fast/swim smooth @ 45

Pyramid of Pain

50                   25 fly fast/25 easy  @ 1:10

100                 25 fly fast/25 easy/15 fly fast/35 easy @ 2:10

200                    same as 100 but twice as fun @ 4:30

300                    pull (1 minute rest)

200                    100 IM/100 free @ 4:20

100                    double fly IM (fly back breast fly) @ 2:10

50                      fly!!!!

Graveyard Kicking

10x25                        25m “tombstone” kick/25 regular  @ 45/35

Suffocating 50’s of Death (fins optional)

                                             

6x50                          1 – 8 breaths or less

@1:15                        2 – 7 breaths or less

                                  3 – 6 breaths or less

                

Hallowe’en                             LANES 7, 8

200                        choice

100                        25 dolphin kick/25 single arm fly

100                        25 scull/25 swim

8x25                       12 ½ kick fast/swim smooth @ 35

Pyramid of Pain

50                   25 fly fast/25 easy  @ 1:00

100                 25 fly fast/25 easy/15 fly fast/35 easy @ 2:00

150                    12 ½ fly fast/12 ½ choice smooth @ 2:40

200                    same as 100 but twice as fun @ 4:00

300                    pull (1 minute rest)

150                    50 fly/100 IM @ 2:40

200                    100 IM/100 free @ 4:00

100                    double fly IM (fly back breast fly) @ 2:00

50                      fly!!!!

Graveyard Kicking

10x25                        25m “tombstone” kick/25 regular  @ 40/30

Suffocating 50’s of Death (fins optional)

                                             

6x50                          1 – 8 breaths or less

@1:05                        2 – 7 breaths or less

                                  3 – 6 breaths or less