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Main Set Thursday – Flag Day!

June 14th is Flag Day in the USA, so we did a little flag work today with Masters.

MAIN SET:  1700
8 X 25 free on :30; no breathing from the flags into the finish

4 X 50 on sendoff that gives 10-15 seconds rest.  Each 50 is 25 flutter kick on your back + 25 backstroke.  Make sure you SEE THE FLAGS before your body breaks the surface on both pushoffs.

1 X 200 pull; focus on tight streamline off each wall and try to get your head past the flags before your first breath.   

1 X 100 pull; no breathing until after your first stroke on each pushoff, and no breathing from flags into the finish.

4 X 50 breaststroke kick w/ a board, except that whenever the board is w/i the flags, you do flutter kick.   Use a sendoff that gives approx. 20 secs. rest.

1 X 200 pull; focus on tight streamline off each wall and try to get your head past the flags before your first breath.   

1 X 100 pull; no breathing until after your first stroke on each pushoff, and no breathing from flags into the finish.

4 X 50 choice of breast, free, or fly;  When you get to the flags at the far end, dive under the water, execute a turn under water, and don’t pop up and start swimming again until you’ve cleared the flags.    When you get to the flags at the starting end, dive down and finish the 50 under water.

1 X 200 pull; focus on tight streamline off each wall and try to get your head past the flags before your first breath.   

1 X 100 pull; no breathing until after your first stroke on each pushoff, and no breathing from flags into the finish.

PULL RELAY.

All team members start from in the water.  Use one pull buoy per team.  First swimmer pulls approx. 43 yards, stops, and must throw his/her pull buoy up and OVER the flags to the next swimmer.  If your pull buoy goes under the flags, you have to retrieve it and throw again until it goes successfully OVER the flags.  Each swimmer on the team does the same thing.   The final swimmer must also throw the pull buoy over the flags to the first swimmer.