by Kerry O'Brien
Featured in the November issue of STREAMLINES
:turkey:
Warm Up
Swim 300 – Kick 200 – Pull 200
***NOTE: If you are counting calories (yards), take smaller servings and save room for pie!
Set I – Pick Your Veggie:
Succotash (A Mixture of Strokes)
Swim 10 x (25 – 25 – 50)
All on moderate intervals
25s are different, non-free strokes
50 is choice
(1000 yards)
OR:
Yams
Swim 8 x (75 – 50)
All free
75s @ +5 interval
50s at +10 interval
Descend last 3 50s
(1000 yards)
Set II – Choose Your Meat
White
Swim 10 x (25 – 50 – 75)
All moderate intervals
25s are of one stroke
50s are of a second stroke
75s are of a third stroke
You may change strokes from round to round
(1500 yards)
OR:
Dark
Swim 6 x (100 – 100 – 50)
1st 100@FPSO (Fastest possible send-off- fastest interval you can do)
2nd 100@+10 interval
50 is easy
1st 3 rounds, descend 100s@FPSO
Last 3 rounds, descend 100s@+10 interval
(1500 yards)
Set III – The Stuffing
8 x (25 kick – 50 drill/swim)
25s are underwater dolphin kick on back/kick on back
50s are choice
(600 yards)
Set IV – Pumpkin Pie
Swim 24 x 25s
Alternate: 3 on fast interval; 2 at moderate/1 easy
Pie with Whuppin’ Cream:
Same set of 24, but any 12 are butterfly or hypoxic free
(600 yards)
TOTAL CALORIES: 4200 Yards
