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Indendence Day Practice

If you’re lucky enough to be near a pool that’s open on July 4th, here’s an Independence Day main set.

WARMUP: 400

TRIATHLON SET: 100
200 toe draft with fins. Change position every 50.

INDEPENDENCE DAY MAIN SET: 1600
You decide by lane what to do on each segment. You can use any equipment that you want, but you have to do at least one segment Fly, one Back, one Breast, one Free, and one IM (or kick or pull or drill in those strokes).

4 X 25
4 X 50
4 X 75
4 X 100
4 X 75
4 X 50
4 X 25

BREATH-CONTROL SET: 200
Your choice within your lane — fins or no fins.
8 X 25
Odds: Underwater dolphin kick to mid pool, then easy free to the end of the length.
Evens: Freestyle, breathe only once or twice.

WARMDOWN: 200 EZ

Total Yardage: 2500