Workout

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!!