Hallowe’en LANES 5, 6
200 choice
100 25
dolphin kick/25 single arm fly
100 25 scull/25 swim
8x25 12 ½ kick fast/swim smooth @ 45
Pyramid of Pain
50 25 fly fast/25 easy
@ 1:10
100 25 fly fast/25
easy/15 fly fast/35 easy @ 2:10
200 same as 100
but twice as fun @ 4:30
300 pull (1
minute rest)
200 100 IM/100 free @ 4:20
100 double fly
IM (fly back breast fly) @ 2:10
50 fly!!!!
Graveyard Kicking
10x25 25m “tombstone” kick/25 regular @ 45/35
Suffocating 50’s of Death (fins optional)
6x50 1 – 8
breaths or less
@1:15 2 – 7 breaths
or less
3
– 6 breaths or less
Hallowe’en LANES 7, 8
200 choice
100 25
dolphin kick/25 single arm fly
100 25 scull/25 swim
8x25 12 ½ kick fast/swim smooth @ 35
Pyramid of Pain
50 25 fly fast/25 easy
@ 1:00
100 25 fly fast/25 easy/15 fly fast/35 easy @ 2:00
150 12 ½ fly
fast/12 ½ choice smooth @ 2:40
200 same as 100
but twice as fun @ 4:00
300 pull (1
minute rest)
150 50 fly/100
IM @ 2:40
200 100 IM/100 free @ 4:00
100 double fly
IM (fly back breast fly) @ 2:00
50 fly!!!!
Graveyard Kicking
10x25 25m “tombstone” kick/25 regular @ 40/30
Suffocating 50’s of Death (fins optional)
6x50 1 – 8
breaths or less
@1:05 2 – 7 breaths
or less
3
– 6 breaths or less