Happy Thanksgiving!
WARMUP: 400
WARMUP SET TO GIVE THANKS: 150
2 minutes "goal post" sapular exercise, done while in the water doing vertical kicking
6 X 25 with fins on :35
Odd 25s: Double-Arm Backstroke
Even 25s: Breaststroke arms with flutter kick, and with head out of the water. Focus on FAST HANDS!
CARVE DA BIRD: 1000
4 X 100 with fins
Odd lengths: fingertip-drag with high-elbow chicken wings
Even lengths: freestyle with fast arm recovery
8 X 50 no equipment
Odd 50s: Breast (get it?) on 1:10
Even 50s: Flutter kick, working the thighs, on 1:20
8 X 25 with fins on :30
Odd 25s: 3 strokes Fly, then finish with freestyle; add a stroke of fly on each 25
Even 25s: Flutter kick on your back
VEGGIE COURSE: 600
Two helpings of:
10 vertical jumps (carrot and celery sticks)
4 X 25 IYAM order on :35
2 X 100 pull on 2:00 sendoff; to spice it up, descend time on 2nd 100
MAKE THE WHIPPED CREAM (FOR DESSERT):
4 minutes vertical eggbeater kick with hands out of the water
DESSERT: PASS THE PUMPKIN PIE…PLEASE
Use small pumpkins or med balls and pass them back and forth for 5 minutes while treading water.
WARMDOWN: 200
Second helping of anything you like.
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