Workout

HAPPY THANKSGIVING

Appetizer (800)
8 x 100 @ 1:30 (cruiser lanes: 75’s or 50’s on 1:30) 
A chance for you to get the blood flowing before you eat 
turkey and go to sleep. NOTHING hard.
 
1st Course (300)
4 x 75 BUILD on 1:15 (more rest, but MORE SPEED- cruiser 
lanes go 50’s)
Each 25 should get a bit faster 

2nd Course (600)
4 x 150 FREE OR PULL on 2:10 (125’s, 100’s, 75’s or 50’s) 
A lot of choices as to the distance, but you should not 
get more than :20 seconds rest.
 
3rd Course (1200)
4 x 300 FREE on 4:15 
I hope you are nice and warmed-up, you should be ready to 
ATTACK THE BIRD! BUT hold on to your forks - you need to 
work on pace- solid and hold steady 

4th Course (400)
8 x 50 KICK on 1:05 
Use the first few to loosen up your legs. 
THEN WORK those legs! 

5th Course (100)
100 KICK FOR TIME!!! 
Give it your all- let’s see how fast you can make those 
fins move. 

6th Course (200)
8 x 25 Breath Control on :40 
START WITH 3 BREATHS, drop a breath each time, so by #4, 
then start over it’s time to make it across the pool 
without breathing! 
REMEMBER, RELAX AND CONCENTRATE ON YOUR UPCOMING FEAST! 

7th Course (400)
YOU’RE DONE- LOOSEN DOWN WITH AT LEAST A 400!!