Fourth of July Set

Happy Fourth of July!  While the country celebrates independence from other nations, we're celebrating independence from waking up early for swim practice (well, most of us).  Here's some quick announcements for you:

• No practice on Wednesday, July 4th!  Eat a lot of hot dogs, watch some fireworks, and sing "Yankee Doodle" as you celebrate our nation's heritage.
• We are now offering Adult Swim Instruction (AKA Adult Swim Lessons) to anyone interested in having one-on-one instruction from one of our coaches!  See the tab above for more information.
• We've had a few people sign up without receiving the waiver or welcome packet.  If you paid the $18, but did not sign our waiver or receive a packet, please ask for one at the front desk or ask of one our coaches.

The set this week is from Tuesday.  It's a sprint set mixed with a long warm up and some technique.  The sprint set is designed to develop your strength and endurance at the same time.  Try to see if you can get faster by the end of it!

Set (1900 yards):

Warm up/Aerobic Set

• 8*100 [3 swim choice, 1 choice kick]

Technique

• 16*25 Butterfly [1 Drill/1 Kick]

Sprint Pace

• 4*50 [1 of each stroke] AFAP
• 50 easy
• 100 AFAP choice
• 50 easy
• 6*25 AFAP [all same stroke]
• Opt: 
• [50 easy
• 100 AFAP (same stroke as before)]

Warm down