Workout

HAPPY THANKSGIVING

10 Minute 400 Choice Warm-up

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 (600)
8 x 75 BUILD on 1:30 (more rest, but MORE SPEED- cruiser lanes 
go 50’s)
Each 25 should get a bit faster

2nd Course (1200)
8 x 150 FREE OR PULL on 2:30 (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 (250’s, 200’s or 175’s)
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 1:15
Use the first few to loosen up your legs. THEN WORK those legs!

5th Course (200)
8 x 50 RED LINES on 1:15
START WITH one redline, SWIM FAST! Then easy, next go to the 
2nd redline, then 3rd, then, then ALL fast on #4.
   
UPCOMING FEAST! 6th Course (400)
YOU’RE DONE- LOOSEN DOWN WITH AT LEAST a 400!!