Workout for Wednesday 10-31-2018

Happy Halloween – Hope you enjoy today’s SPOOKTACULAR workout!

Warm-up

  1.  Monster Mash! 3 x 100
    • odds: 5 strokes freestyle + 3 dolphin kicks, repeat for 100 yds
    • events: reverse that – 5 dolphin kicks + 3 strokes freestyle for 100 yds
  2.  Diggin’ your own Grave: 4 x 25 – swim “downhill” (to your grave!)

Main-Sets

  1. Zombie Run – 6-7 minute swim.
    • Trade off lead every 50 yds – swimmer in front swims faster to get away from the “monsters” behind them!
  2.  The Scariest Thing – 400 IM (of course!)
  3. Zombie Shuffle – 8 minute swim
    •  Trade off lead every 100 yds – swimmer in front swims faster to get away
  4.  Evil Mastermind – 3 x 50
    •  Mind control toxins enter the water – you must swim cruise -5 pace to keep away from it. Leave on a lenient send-off
  5.  Raising Tombstones – Vertical Kicking
    •  When kicking – raise kickboard up like a tombstone.
    • When resting – you can use kickboard to keep you afloat

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