Warm-Up 700/20:00
2x100 Freestyle @ 10-15 Seconds Rest
6x50 -Odds Back Stroke - Evens Choice Stroke. @ 1:15-1:30
1x100 I.M
1x100 Kick
Fourth of July Fact #1: "Did you know the Declaration of Independence was actually voted on July 2nd, but it wasn't declared until July 4th, 1776?"
Drill 400/ 10:00
2x100 as -50 Free Style Drill 6k/5s/6k - 50 Build to 80 %( Kicks Should be Done in a single Hand Lead Position) @15-20 Seconds Rest
2x100 Breast Drill as -50 2k 1p -50 1Pull 2-3 Second Pause and glide. @15-20 Seconds Rest
Fourth of July Fact #2: "The Liberty Bell in Philadelphia is tapped thirteen times every Fourth of July in honor of the original thirteen American colonies."
Main Set (Choice Equip) 2100/42:00
3 Rounds
2x200 Freestyle at 70% effort focusing on maintaining a consistent pace 30 Seconds Rest
2x100 Freestyle at 80% effort focusing on increasing pace and tempo Throughout the 100 15 seconds rest
1x100 Freestyle sprint 1-minute rest
Fourth of July Fact #3: "John Adams and Thomas Jefferson, both signers of the Declaration of Independence and former presidents, died on the same day: July 4th, 1826."
Cool-Down 300/8:00
1x100 Kick
1x100 Swim
1x00 - 50 Back -50 Breast
Fourth of July Fact #4: "Three U.S. presidents, John Adams, Thomas Jefferson, and James Monroe, died on July 4th. President Calvin Coolidge was born on July 4th."
3600 Meters 90 Minutes
