✨ Pride & History Notes
- Stonewall Riots: Remembering the historic community demonstrations against a police raid at the Stonewall Inn (Greenwich Village, NYC) that began on June 28, 1969.
- 250th Independence Day: Looking ahead to July 4th, celebrating 250 years since the adoption of the Declaration of Independence.
🦋 Swim Tips: Slay Your Butterfly
- Keep your breath clean by raising up just enough to clear the surface.
- Drive your movement forward and keep your hips from sinking.
- Drop your chest with your head in a neutral position.
- Recover your arms forward smoothly at shoulder width.
💪 Choose Your Track
1. Hard Track (1,100 Total Yards)
- Warmup (300 yds / 10 min): 50 Free Drill, 100 Free, 50 Choice Drill, 100 Choice.
- 250th Kick Set (150 yds / 3 min): Kick for 2:50. Keep a rhythm of 10 seconds easy, 10 seconds fast, and 10 seconds medium.
- Main Set #1 (300 yds / 10 min): 6 × 50 on a 1:40 interval. Build your speed to a strong sprint within each repeat. (Mix in some fly!)
- Main Set #2 (200 yds / 10 min): 10 × 25 on a 1:00 interval. Lock in your target sprint pace. (Mix in some fly!)
- Make a Splash Relay Race (50 yds / 4 min): Fun team relay with a Splash Entry and Butterfly Welcome. Everyone swims at least 50 yards.
- Cooldown (100 yds / 5 min): 100 Choice Swim to stretch out.
2. Harder Track (1,550 Total Yards)
- Warmup (400 yds / 10 min): 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice.
- 250th Kick Set (200 yds / 3 min): Kick for 2:50. Alternating intervals of 10 seconds easy, 10 seconds fast, and 10 seconds medium.
- Main Set #1 (450 yds / 10 min): 6 × 75 on a 1:40 interval. Build to a full sprint within each repeat. (Mix in some fly!)
- Main Set #2 (300 yds / 10 min): 15 × 25 on a :30 interval. Follow a pattern of doing 3, then skipping 1 from the hardest track. Make your very last repeat a 50!
- Make a Splash Relay Race (50 yds / 4 min): Team relay featuring a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.
- Cooldown (150 yds / 5 min): 150 Choice Swim to flush out the muscles.
3. Hardest Track (2,000 Total Yards)
- Warmup (500 yds / 10 min): 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice, 100 IM.
- 250th Kick Set (250 yds / 3 min): Kick for 2:50. Rotate straight through 10 seconds easy, 10 seconds fast, and 10 seconds medium.
- Main Set #1 (600 yds / 10 min): 6 × 100 on a 1:40 interval. Build your pace to a full sprint within each repeat. (Mix in some fly!)
- Main Set #2 (400 yds / 10 min): 20 × 25 on a sharp :30 interval to hold your peak sprint target. (Mix in some fly!)
- Make a Splash Relay Race (50 yds / 4 min): Team relay with a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.
- Cooldown (200 yds / 5 min): 200 Choice Swim for complete recovery.