Workout

HAPPY THANKSGIVING

Warm-up (400)
4 x 100 @ 1:30 (slower lanes:75’s or 50’s @ 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 @ 1:15 (more rest, but MORE SPEED- slower 
lanes go 50’s) 
Each one should get a bit faster 

2nd Course (600)
4 x 150 FREE OR PULL @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 @ 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 @ 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 @:40 
START WITH 3 BREATHS, drop a breath each time, so by #4, 
it’s time to make it across the pool without breathing! 
REMEMBER, RELAX AND CONCENTRATE ON YOUR UPCOMING FEAST! 

7th Course 
YOU’RE DONE- LOOSEN DOWN WITH AT LEAST A 300!!