GoSwim Gold
Print this entryMain Set - July 4th
We're a couple days early with our July 4th set...just in case there's no practice on the 4th (a national holiday in the USA) and you want to swim this on July 3rd.
THE PARADE: 400
2 X 200 freestyle....practice your drafting! Swim in a lane with at least 2 other swimmers. Second swimmer pushes off right after 1st swimmer, etc. At each 50, lead swimmer pulls over and second swimmer becomes lead swimmer. Etc.
THE KEGGER: 100
100 with fins while balancing a plastic cup filled with beverage on your forehead. Depending on your skill level, start with simple flutter kick and progress to kick with rotation, backstroke drill, regular backstroke.
WAVE THE FLAG: 200
4 X 50 with fins (25 dolphin kick on your back with your arms in the air and waving your hands + 25 backstroke)
THE BARBECUE (HOT & SPICY): 400
4 X 75 choice, broken at the 50 for exactly 10 seconds. After each 75, swim an easy 75 back to your "starting wall." Descend time on the 75s.
LYING AROUND ON THE BLANKET UNTIL DUSK: 100
100 kick on your back with fins, but with hands locked behind your head.
THE FIREWORKS: 200
100 IM (or Freestyle); start each length with 5 Rocket Launchers (streamlined jumps from the bottom of the pool). If your pool is too deep for rocket launchers, do 2 "Wall-Ups" instead.
THE GRAND FINALE: 100
4 X 25 ALL-OUT Freestyle with fins on :44 sendoff. Swim two abreast in each lane. Second wave of swimmers starts 10 seconds behind first wave. This is all-out racing with those in your wave.
Happy 4th everyone!
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