Workout

HAPPY THANKSGIVING!

Appetizer (600)  6 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) Each 25 should get a bit faster

2nd Course (600)  4 x 150 FREE OR PULL on 2:15--  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 feet 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!!