Thanksgiving Day Swim Workout - November 24, 2011

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.