We found this one on the USMS website from Coach Mike Collins at NOVA Masters.
Special “Evil” Practice – Come if you dare!
Warm-up:
ae – 200 Free + 100 Back + 100 Breast
i – 150 Free + 75 Back + 75 Breast
r – 100 Free + 50 Back + 50 Breast
1 x 400/300 Evil Free Swim
No wall turns. Turn at the “T” WITHOUT touching the bottom.
Every 4th length Fly w/ Breast kick.
7 x 50’s of Progressive Pain (w/ Fins)
25 FAST Fly + 25 Free
Do pullouts at the turn as follows:
#1- 2 pullouts #2 – 4 pullouts
#3 – 6 pullouts #4 – 8 pullouts
Then back down 6-4-2 to make 7 50’s
Interval increases by 5 with more pullouts and decreases by 5 as they are
taken out
Zombies in the Grave Kicking – 6/4 x 50’s @ :20 RI (w/ Fins)
25 kick on back with arms straight up in the air shoulder width
apart – Kick like HELL!
2nd 25 of each 50 is Backstroke Swim
Swim – 6 x 100 Insane IM’s & Sanity Free @ :20 RI
Odd 100’s – Insane IM’s. Use different kick for each stroke
Fly w/ Flutter kick
Back w/ dolphin kick
Breast w/ flutter kick
Free w/ Breast kick
Even 100’s – Normal swim to return sanity
Suffocating Pull of Death – 3 x (3 x 50’s Pulling)
1st round: 5-4-3 breaths per 50. Beginners start at 6-5-4
2nd round: 4-3-2 breaths per 50
3rd round: 3-2-1 breaths per 50
Intervals :50-1:00-1:10, 1:00-1:10-1:20, 1:10-1:20-1:30
4/3 x Screamer 50’s @ 1:30 or 2:00
25 easy+25 fast
Let out a blood curdling Scream or witch’s cackle at the turn
Leave after the person in front of you screams
The Swimming Wizard 