aprilgellatly.com

WARNING  - NOT FOR THE FAINT OF HEART.

hint – workout is easier if you bring christmas joy into the pool with you.  i recommend singing mental christmas carols.  it’ll be over before you know it.

on the first day of christmas, my true love gave to me -

1 x 300 easy warm up, la la la

2 x 25 fast

3 x 250s (progressive by 50 – start 250 @ moderate pace, increase speed throughout 250, finish last 50 FAST!), la la la

4 x 25s fast kick

5 x 200s (hold best pace, solid 85 – 90% effort, HOLD PACE!), la la la

6 x 25s fast kick

7 x 150s (#1 100 kick, 50 swim (focus on consistent kick), #2 50 kick, 100 swim (focus on consistent kick), #3 150 swim)

8 x 25s easy – recovery swim (mentally prep up – swim extra christmas carols)

9 x 100s (hold best pace – 85 – 90% effort – make it hurt!  HOLD PACE!)

10 x 25s kick

11 x 50s 2 easy, 1 FAST!!! (repeat 1 – 11)

12 x 25 FAST  - because its christmas – the gifts just keep coming.

your arms and legs should hurt.  if they don’t try again – you didn’t work hard enough.

stay tuned for NEWS YEARS swim workout!

ho, ho, ho!  MERRY CHRISTMAS!

Team Luna Chix and April Gellatly partnering to get YOU race ready August 1!

Date – August 1, 2010

Time – 7:30am – 10:30am

Location – Dallas Landing, 5120 Allatoona Dr., Acworth, GA 30101

(same location as the PT  Solutions Acworth Women’s sprint triathlon on August 8 )

Cost – $50 per person (with % of proceeds going to the Breast Cancer Fund)

Reserve your space (clinic limited to 50) please RSVP – contact April Gellatly at algellatly@gmail.com

Clinic Timeline:

Registration and meet the PRO, April Gellatly (www.aprilgellatly.com), 7:30am -8:00am

Race ready clinic: 8:00am-10:00am

• small groups based on experience
• low coach to athlete ratio
• open water entry and exit
• efficient buoy turning, sighting
• OWS tips
• transition contests and instruction
• run drills

Questions for coaches and LUNA refreshments: 10:00am-10:30am