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JenBrehob

A Thanksgiving Practice to FEAST On!

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by , December 2nd, 2010 at 04:10 PM (284 Views)
Saving this for next year! Or as a Christmas Feast alternative!

Quote Originally Posted by Editor View Post
by Kerry O'Brien

Featured in the November issue of STREAMLINES




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

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