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!!