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 ?