Clare Labowitch
Head Coach Darwin Swimming Club
Northern Territory, Australia
5k Pre-Halloween Excursion to the Dark Side (10-15 sec RI throughout)
Warm Up
4 x 100 two headed monsters (a variation of top and tail, this has two swimmers stroking with a kicker hanging on to each of their feet)
8 x 50 ghost slider + stealth free (max uw s/l on side, keep upper body very still, lead with one arm other by side,smooth breakout into no splash free with high elbow recovery)
6 x 50 scare tactics (with fins – 25 uw dolphin 25 max sprint)
Pre-Set
600 vampire chase 2 swimmers begin 20m in front of three other swimmers with fins who work as a pursuit team to catch them – once caught roles are rotated. The third swimmer in the line is the catcher which forces the swimmers to work together)
6 x 50 scramble home relay(swimmers s/l under floating mat then swim to and climb over, best they can, a fitness ball to get to the end).
Main
2[6 x 200 medley mashups (change around medley order/distances and even leave out a stroke for each repeat)
4 x 50 carrying the weight (dolphin kick on back holding up medicine ball)
Cool down
4 x 50 zombie crawl (25 on back swimming feet forwards; 25 swim freestyle backwards)