Happy Halloween – Hope you enjoy today’s SPOOKTACULAR workout!
Warm-up
- 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
- Diggin’ your own Grave: 4 x 25 – swim “downhill” (to your grave!)
Main-Sets
- 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!
- The Scariest Thing – 400 IM (of course!)
- Zombie Shuffle – 8 minute swim
- Trade off lead every 100 yds – swimmer in front swims faster to get away
- 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
- 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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