Swimming Workout of the Week - July 4, 2014

In honor of Independence Day in the USA, here’s the traditional July 4th practice from Barbara’s masters team.  Do it as a group!    Go Swim subscribers can check out some of the drills on GoSwimTV.com

WARMUP:  400 on your own

THE PARADE:  200
Grab some buddies for a 200 pace-line draft.  Lead swimmer becomes the caboose at each 50.

THE KEGGER:  100
100 flutter kick or backstroke drill or backstroke (fins optional; balancing your water bottle or a cup half-filled with water on your forehead mandatory)

LET FREEDOM RING:  400
Your choice of one of these:
1 X 400; negative split
2 X 200; negative split each 200
4 X 100; descend 1-4
8 X 50; descend 1-3; same speed on 4 & 5; descend 6-8
16 X 25

WAVE THE FLAG:  50
1 X 50 with fins (25 dolphin kick on your back while waving arms in the air + 25 backstroke)

THE BARBECUE (HOT & SPICY):  400
4 X 75 choice, broken at the 50 for exactly 10 seconds; descend 3 and 4.  Actually, these are 100s, because you swim an easy 25 back to the “starting wall” after each 75.

LYING AROUND ON THE BLANKET TILL DUSK:  50
50 kick on your back with hands behind your head (fins optional)

THE FIREWORKS:  100
100 IM or freestyle; each length starts with 1 Rocket Launcher, then climb out and dive in to start the 100.  Cannonball optional.

THE GRAND FINALE:  100
4 X 25 scrimmage set with fins on a sendoff/turnaround of :45 (yards); :50 (meters)
Srimmage means that everyone is RACING.  Two swimmers push off at the same time in each lane.  Next wave of swimmers leaves 10 seconds later, swimming two at the same time in each lane.

WARMDOWN:  200-400 easy pull