Saturday Post Halloween “EVIL PRACTICE”

2x 400/350 on 7:00 Evil Free Swim 1) turn at T’s no wall push 2) 10 m off every wall

7 x 50’s of Progressive Painon 1:00,1:05,1:10 PULLOUTS Then Breast for 25/ 25 free 1 pullout, 2 pullout, 3 pullout, 4 pullout…. UP TO 7 Zombies in the Grave Kicking – 5 x 50’s @ 1:15 25 kick on back with arms straight up in the air shoulder width apart – Kick like HELL!/ 2nd 25 of each 50 is Backstroke Swim

Swim – 8x 100 Insane Stroke & Sanity Free@ 1:50/1:40 or 2:00/1:50 or 2:10/2:00 1) Fly w/ Flutter kick       2) FREE 3)Back w/ dolphin kick   4) FREE 5)Breast w/ flutter kick   6) FREE 7)Free w/ Breast kick     8) FREE

Suffocating Pull of Death – 3 x (3 x 50’s Pulling) 1st round: 6-5-4 breaths per 50. 1:10 or 7-6-5 2nd round: 5-4-3 breaths per 50 1:20 or 6-5-4 3rd round: 4-3-2 breaths per 50 1:30 or 5-4-3

2650 metres