> Main Set July 4th | GoSwim TV

Main Set July 4th

This workout takes approximately one hour and is best in a 25 yard/meter pool.    You will need 1 plastic cup for each swimmer, and some kickboards or exercise mats laid out on deck at each end of the pool (for crunches).  

WARMUP:  400

THE PARADE:  400
2 X 200 freestyle (fins optional).  Get in a lane with one or two other swimmers approximately your speed to practice drafting.  Second swimmer pushes off right after first swimmer, etc.  Try to stay right behind the feet of swimmer in front of you.  At each 50, lead swimmer pulls over to far RIGHT and becomes the last swimmer as 2nd swimmer becomes lead swimmer.  

THE KEGGER:  100
4 X 25 flutter kick on your back or backstroke 
Fill a plastic cup half full of water and balance it on your forehead as you kick/swim.

THE BARBECUE (HOT & SPICY):  600
4 X 50 with fins (25 backstroke "Wave" drill + 25 backstroke focus on fast hand exit

4 X 75 choice, broken at the 50 for exactly 10 seconds.  Actually, these are 100s.  Swim an easy 25 back to the "starting wall" after each 75.  Calculate your "subtracted time" on each 75 and descend 1 to 4.   The entire group should regroup and start together on each new 75.  

LYING AROUND ON THE BLANKET TILL DUSK:  200
100 IM (or freestyle) except that after each 25, you climb out of the pool and do 10 crunches.

100 kick on your back (choice of kick).  Lock your hands and place them at the back of your head as you kick. 

THE FIREWORKS: 200
200 IM (or freestyle) except that after each 25 you stop and do either 5 Rocket Launchers or 2 "Wall-Ups" (depending on the depth of your pool).  To do wall-ups, place both palms on the deck about shoulder-width apart and press your body UP until your elbows are straight and locked.  

THE GRAND FINALE:  100
4 X 25 freestyle with fins on :45 sendoff.   Swim two abreast in each lane (second "heat" starts 10 seconds later).  This is ALL-OUT RACING!

WARMDOWN:  200