GoSwim Gold
Print this entry10/31/03 HALLOWEEN PRACTICE!!!
If you’re looking for a spooky Halloween practice, try the one below. It was sent to us by Reg Kramer of the Wooster, OH Masters Swim team. Could he be Coach Black??????
I've set the work out so that after everyone warms up, we will do 5 sets of 400, for a total of 2000 yds. Then we will have some relays, then warm down. So the total should be around 3000 yds. I would have made it longer, but some folks (Chuck) leave early.
For the 5 sets, there is a choice of "Trick" or "Treat" for each set. If "Treat" is chosen for the first set, then the 2nd set is "Trick", or vice-versa. A choice is also made on the 3rd and 5th sets (it really would be better with 6 sets), with the 4th set being the opposite of the 3rd. Confusing? Here goes:
WARMUP: 400 yards your choice of costume.
MAIN SETS: 2000
Each of these 6 sets is 400 yards, for a total of 2400 yards. For each set, the swimmer has a choice of “Trick” or “Treat.” If he chooses “Trick” for the first set, he must choose “Treat” for the following set.
Set #1
TRICK TREAT
4 X 100 IM w/ fins on 1:40
TREAT
8 X 50 IM order on 1:10
Set #2
TRICK
2 X 200 on 3:00
TREAT
2 X 200 on 3:15
Set #3
TRICK
8 X 50 kick w/ fins on :50
TREAT
8 X 50 kick w/ fins on 1:00
Set #4
TRICK
Pull 400 – odd lengths breathe every 3rd stroke; even lengths breathe every 3, 3, 5, 5, 7, 7, 9, 9th stroke
TREAT
Pull 400 – odd lengths breathe as much as your want; even lengths breathe every 5th stroke
Set #5
TRICK
8 X 50 free on :55
TREAT
4 X 100 free on 2:00
Set #6
TRICK
16 X 25 on :25
TREAT
16 X 25 on :3
RELAYS
The Keelhauling Relay will be repeated 100 IMs, with each swimmer swimming 50-yard legs. First swimmer swims fly/back; second swimmer swims breast/free. Choose whatever total distance you have time for in your practice (600 to 800 yards is recommended). Try to have about 4 or 5 swimmers on each team. Teams can change order of swim as long as no swimmer swims consecutive legs, and as long as each swimmer swims at least 3 legs.
I've set the work out so that after everyone warms up, we will do 5 sets of 400, for a total of 2000 yds. Then we will have some relays, then warm down. So the total should be around 3000 yds. I would have made it longer, but some folks (Chuck) leave early.
For the 5 sets, there is a choice of "Trick" or "Treat" for each set. If "Treat" is chosen for the first set, then the 2nd set is "Trick", or vice-versa. A choice is also made on the 3rd and 5th sets (it really would be better with 6 sets), with the 4th set being the opposite of the 3rd. Confusing? Here goes:
WARMUP: 400 yards your choice of costume.
MAIN SETS: 2000
Each of these 6 sets is 400 yards, for a total of 2400 yards. For each set, the swimmer has a choice of “Trick” or “Treat.” If he chooses “Trick” for the first set, he must choose “Treat” for the following set.
Set #1
TRICK TREAT
4 X 100 IM w/ fins on 1:40
TREAT
8 X 50 IM order on 1:10
Set #2
TRICK
2 X 200 on 3:00
TREAT
2 X 200 on 3:15
Set #3
TRICK
8 X 50 kick w/ fins on :50
TREAT
8 X 50 kick w/ fins on 1:00
Set #4
TRICK
Pull 400 – odd lengths breathe every 3rd stroke; even lengths breathe every 3, 3, 5, 5, 7, 7, 9, 9th stroke
TREAT
Pull 400 – odd lengths breathe as much as your want; even lengths breathe every 5th stroke
Set #5
TRICK
8 X 50 free on :55
TREAT
4 X 100 free on 2:00
Set #6
TRICK
16 X 25 on :25
TREAT
16 X 25 on :3
RELAYS
The Keelhauling Relay will be repeated 100 IMs, with each swimmer swimming 50-yard legs. First swimmer swims fly/back; second swimmer swims breast/free. Choose whatever total distance you have time for in your practice (600 to 800 yards is recommended). Try to have about 4 or 5 swimmers on each team. Teams can change order of swim as long as no swimmer swims consecutive legs, and as long as each swimmer swims at least 3 legs.
Clay
George
Please 