Halloween is the perfect excuse to bring a little chaos to practice, so this Halloween swim workout lets a coin write the main set. First, you warm up with a spooky pre set built around tombstone kick and mummy kick. Then you flip a coin four times, and every flip decides whether you get a trick or a treat.
Because nobody knows the workout before it starts, each swimmer ends up with a different practice. In fact, the coin can build sixteen different main sets. So bring a coin, a kickboard, and a pair of fins, and let the pool decide how hard tonight gets.
First, every flip chooses between a harder trick and a lighter treat.
As a result, two lanes rarely swim the same practice.
Meanwhile, the luckiest coin flips cut the full session to 1,450.
How the Coin Flip Works
The rules are simple. Before each of the four rounds, flip a coin. Heads means trick, so you swim the harder option. Similarly, tails means treat, which hands you the lighter one. Of course, a fair coin flip lands either way about half the time, so most swimmers end up with a mix of both.
Heads Means Trick
In short, the trick is the tougher set, with more volume, more speed, or both.
Tails Means Treat
On the other hand, the treat is shorter or easier, although it still asks for real effort.
The Pre Set
Before the coin comes out, everyone swims the same 800. Meanwhile, the themed kick drills wake up the legs for what comes next.
| SET | PACE | NOTES |
|---|---|---|
| 200 Freestyle | Easy | To begin with, swim easy and let the shoulders and hips open up. |
| 2×100 Freestyle | Steady | Then settle into a steady, even pace on both swims. |
| 2×50 Kick, Board | 25 + 25 | Next, kick the first 25 tombstone style, then switch to normal kick for the second 25. |
| 3×75 IM, No Free | Steady | In other words, each 75 is 25 fly, 25 back, and 25 breast, with no freestyle. |
| 3×25 Mummy Kick | Fins | Finally, kick on your back with fins while your arms stay straight out in front, above the water. |
The Main Set: Four Flips
Now the fun starts. Flip once before each round, then swim whichever set the coin gives you. Afterward, flip again for the next round, and keep going until all four are done.
Flip 1: Kick Hard or Swim Pretty
| SET | SEND OFF | NOTES |
|---|---|---|
| TRICK
4×100 Kick, Board
|
:10 rest | Here the goal is your best average, so the fourth 100 should match the first. |
| TREAT
4×100 Freestyle
|
Smooth | Instead, swim smooth and aerobic with perfect technique on every length. |
Flip 2: Butterfly Speed
| SET | SEND OFF | NOTES |
|---|---|---|
| TRICK
6×25 Butterfly
|
:30 | Therefore, each 25 is fast, and the interval gives you enough rest to hold your speed. |
| TREAT
25 Butterfly, Fins
|
For time | However, the treat is a single fast 25 with fins, and it counts for time. |
Flip 3: Race Pace or Social Hour
| SET | SEND OFF | NOTES |
|---|---|---|
| TRICK
4×50 @ Goal 200 Pace
|
1:00 | Hold your goal 200 pace on every 50, because this round rehearses the race. |
| TREAT
200 Social Kick
|
Buddy | On the other hand, grab a buddy and kick 200 side by side while you chat. |
Flip 4: Off the Blocks
| SET | SEND OFF | NOTES |
|---|---|---|
| TRICK
200 Freestyle
|
Dive, for time | Finally, the scariest trick is a full 200 off the blocks for time. |
| TREAT
25 Freestyle
|
Dive, for time | In contrast, tails means just one fast 25 off the blocks. |
Overall, the main set runs anywhere from 650 to 950, depending on the coin. As a result, the full practice lands between 1,450 and 1,750, including the pre set. For safety, only swim the final round off the blocks in water that is deep enough for starts.
Coach Notes
Two of the pre set drills have Halloween names, so here is exactly what each one means.
Tombstone Kick
Hold the kickboard vertical, like a tombstone, so it adds extra resistance while you kick. Consequently, the legs have to work harder to keep you moving.
Mummy Kick
Lie on your back and hold your hands straight out in front of you, above the water, like a mummy. Meanwhile, the fins help you keep your speed.
Whatever the coin decides, treat every round as a chance to swim with good technique. Ultimately, the swimmers who embrace the trick usually have the most fun.
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