8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke

@1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All
Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50
Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke
@1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All
Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50
Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke
@1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All
Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out8x50
Stroke @1:10 – All Out8x50 Stroke @1:10 – All Out

6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50 Free SCAT6x50
Free SCAT6x50 Free SCAT6x50 Free SCAT

IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –

Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast IM –
Fins/Fast IM – Fins/Fast IM – Fins/Fast IM – Fins/Fast

1.
2.
3.
4.
5.
6.
7. 600 Fly Kick w/ fins fast-vertical SL
8. 6x50 Free SCAT @ 50 8x100 Free FPSO
9. 300 Best Stroke EZ 800 IM – Fins/Fast
10. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
11. 300 Back/BT 8x50 Stroke @1:10 – All Out
v
1.
2.
 3.
4.
5.
6. 600 Fly Kick w/ fins fast-vertical SL
7. 6x50 Free SCAT @ 50 8x100 Free FPSO
8. 300 Best Stroke EZ 800 IM – Fins/Fast
9. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
10. 300 Back/BT 8x50 Stroke @1:10 – All Out
11. 600 Fly Kick w/ fins fast-vertical SL
12. 6x50 Free SCAT @ 50 8x100 Free FPSO
13. 300 Best Stroke EZ 800 IM – Fins/Fast
14. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
15. 300 Back/BT 8x50 Stroke @1:10 – All Out
16. 600 Fly Kick w/ fins fast-vertical SL
17. 6x50 Free SCAT @ 50 8x100 Free FPSO
18. 300 Best Stroke EZ 800 IM – Fins/Fast
19. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
20. 300 Back/BT 8x50 Stroke @1:10 – All Out
21. 600 Fly Kick w/ fins fast-vertical SL
22. 6x50 Free SCAT @ 50 8x100 Free FPSO
23. 300 Best Stroke EZ 800 IM – Fins/Fast
24. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
25. 300 Back/BT 8x50 Stroke @1:10 – All Out
26. 600 Fly Kick w/ fins fast-vertical SL
27. 6x50 Free SCAT @ 50 8x100 Free FPSO
28. 300 Best Stroke EZ 800 IM – Fins/Fast
29. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
30. 300 Back/BT 8x50 Stroke @1:10 – All Out

12. 600 Fly Kick w/ fins fast-vertical SL

13. 6x50 Free SCAT @ 50 8x100 Free FPSO
14. 300 Best Stroke EZ 800 IM – Fins/Fast
15. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
16. 300 Back/BT 8x50 Stroke @1:10 – All Out

31.
32. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
33. 6x50 Free SCAT @ 50 8x100 Free FPSO
34. 300 Best Stroke EZ 800 IM – Fins/Fast
35. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
36. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
1. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
2. 6x50 Free SCAT @ 50 8x100 Free FPSO
3. 300 Best Stroke EZ 800 IM – Fins/Fast
4. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
5. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
1. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
2. 6x50 Free SCAT @ 50 8x100 Free FPSO
3. 300 Best Stroke EZ 800 IM – Fins/Fast
4. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
5. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
1. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
2. 6x50 Free SCAT @ 50 8x100 Free FPSO
3. 300 Best Stroke EZ 800 IM – Fins/Fast
4. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
5. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
17. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
18. 6x50 Free SCAT @ 50 8x100 Free FPSO
19. 300 Best Stroke EZ 800 IM – Fins/Fast
20. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
21. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
1. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
2. 6x50 Free SCAT @ 50 8x100 Free FPSO
3. 300 Best Stroke EZ 800 IM – Fins/Fast
4. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
 5. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
HALLOWEEN FUN
Bob Steele
Winning Spirit Swimming

The following activities are from GAMES-GIMMICKS-CHALLENGES for Swimming Coaches. Check it out
at; gamesgimmickschallenges.com

Bobbing for Apples – At the end of practice put the biggest apples you can buy in the deep end.
Swimmers have to pick them up from the bottom. Big mouths WIN!

Pumpkin Push - Grease a LARGE pumpkin with Vaseline and place it at mid-pool. Have a team at each
end or on all four sides of the pool. On your whistle swimmers swim to the middle and try to get the
pumpkin to the side opposite where they started. It’s fun for everyone but the janitor. Have the kids
clean the Vaseline off the gutter or you’ll never hear the end of it.

"Trick or Treat"-Ridley - Have a number of sets written down and will ask each swimmer to
pick a #, we will then do that sit and then have another swimmer pick a different #.  This engages the
swimmers and they are in charge of their own fate/set.  Mix up the sets with Trick sets and Treat sets.
IE:  Trick sets:  5 x 200 Fly or Back, Breast, IM
                  5 x 400 Free desc.
     Treat sets:  12 x dog paddle
                  12 x 25 FR air 3-2-1-0 by 25s x (4) rounds.
                  12 x 25 your choice of sculling
                  10 x 50 FR mid-pool somersault ea. 25 @ 60 sec
Kids always look forward to this practice and you find out who your friends are when you pick a trick for
the group to do.  Don't look for yardage on this day, but fun!!  Hand candy out as they leave the
pool. Jack Ridley
Halloween Obstacle Course- Everybody comes to practice in swim-able Halloween costumes! After the
parade proceed to the obstacle course. Design the course with the swimmers each escorting a small
pumpkin around the pool, keeping the pumpkin with the swimmer at all times (pumpkin is used as a
baton). Barbara Jahn
Halloween Drop in the Bucket – Each lane is a team with a bucket. Each lane creates a team name and
cheer which is shouted before each set. Teams earn stones (Wal-Mart $1.69) which are dropped into
each bucket based upon fulfilling these criteria: One stone for each team member that worked together
as a team and one more for teamwork. The winning team earns a game, relay, or prize. Coach dresses
as ghost.
 1. Cheer loudness 2. Teamwork (staying on SO, cheering teammates, respect…)
3. Correct strokes 4. Completing each set 5. Reading the clock (knowing times)
Ruth Ann Ahnen
Halloween Pumpkin Relays – On Halloween turn down the lights so you can still be safe and see the
bottom of the pool. Divide the swimmers into relays. Each swimmer brings a flashlight and does a kick
set with the flashlight on the board while making scary noises. They can also kick backstroke with the
light out of the water. Great for 10 and unders. Terry Phifer

Halloween Special- 5 tricks, hard things, 10x100 kick, 5x200 pull, etc….5 treats, easy things, 10x25/8
bobs, etc….Draw from bag one thing at a time. Everyone has to do it. Draw 5 times. Workout could
range from under 2,000 to over 5,000. Carl Johansson

Greased Pumpkin Relays –

1. Tread and Toss
2. Pumpkin Push (no hands)
3. Backstroke holding pumpkin above water.
4. Mummies- Kicking with body in large garbage bag. Head through hole.
5. Corpse-Pushing partner a 25 feet first hands folded on chest.
6. Siamese Twins- partners hold hands and race.
7. Masks-Exchange mask relay using rubber masks.
8. Blind Man-Blindfold with goggles holding cloth in place.
9. Pumpkin Polo-Make-up rules so the pumpkin doesn’t break open.
Mary Roberts
Trick or Treat - Orinda - We’ll go Trick or Treating the OA way! After “ringing the doorbell”, one
swimmer from each lane chooses the right or left hand to determine a “trick” or a “treat” set. There are
6 homes on OA way
Treat Trick
6. 300 IM EZ 800 Free Pads/B/C 3/5/3/(1 br)
7. 300 Scull 600 Fly Kick w/ fins fast-vertical SL
8. 6x50 Free SCAT @ 50 8x100 Free FPSO
9. 300 Best Stroke EZ 800 IM – Fins/Fast
10. 300 Side K/Dolphin K 800 Off Stroke – 2 EZ/1 Fast
11. 300 Back/BT 8x50 Stroke @1:10 – All Out
Donnie Heidery
Trick N’ Treat- Everyone comes in a costume that they can swim in. Select published workouts of
famous swimmers. Swimmers draw for a workout and do whoever’s workout they choose. (trick or
treat). Workout ends with bobbing for apples in deep end. (Write a very unpleasant workout for anyone
who comes without a costume.
Tim Welsh