Warm-up
“What do you call a frog that wants to be a cowboy? Hoppalong Cassidy”
- 2 x 200 @10 Paces (like a duel at high noon!) 10 strokes EZ, 10 Strokes Uptempo, 10 Strokes Drill – repeat for full 200
- 6 x 25 Skedaddling (Push off the wall like you need to get out of town in a hurry!)
Main Sets
“A cowboy was searching for insurance. The agent needed a record of recent accidents. The cowboy replied that he hadn’t had any accidents recently. The agent asked about a snake bit a month back. Why – that wasn’t an accident – that snake bit me on purpose!”
- Cowboys and Indians
- Long Swim for 10 minutes, trade off lead every 100
“What did the cowboy say to the pencil? Draw, Partner!”
- Round-Up!
- 8 x 75 rotating IM – 10s rest
“Cowboy walked out of a bar to find his horse had been stolen. He stomped back inside and told everyone that his horse had better be found because he _really_ didn’t want to do what he’d done in Texas. He had a beer and when he went outside, sure enough, his horse had been returned. When asked what he’d done in Texas, he replied that he’d walked home!”
- Split! (For when you need to leave town in a hurry!)
- 5 x 25 – start in middle of the pool, accelerate and turn FAST, 25s rest
“What did the cowboy say when his dog left home? Doggone!”
- Wrangling! Herd ’em, walk ’em!
- 8 x 50, alternating FAST and EZ
“Who do dead cowboys fight? Deadskins”
- Tomestone Kicking! (The old west was dangerous – people died!)
- 6 x 50 kicking – hold board like a tombstone for first 25 of each 50
“What did the cowboy who fell off his horse say? I’ve fallen and I can’t giddy-up”
- Dueling!
- 3 x 125 Broken – swim 50 stroke, pause 10s, uptempo final 75 freestyle
Cool Down
- Easy 100 or so.