On this day in 1776, the Declaration of Independence was signed confirming the formation of the United States of America.

We celebrate by swimming and sharing with you our practice. 

The practice consists of 3 rounds. Each round is made of 4 x (1×100, 1×50) followed by 4×25, 4×50, 4×25.  Give yourself just enough rest to return to conversational breathing before moving forward.

Round 1 is an opportunity to build skill. Coach Suzanne chooses to look for the horizon from her exposed goggle during the breath. Coach Dinah chooses to feel consistency in hip position (depth and length) during right and left rotation.

Round 2 is an opportunity to build speed. Coach Suzanne uses the gradual build in speed to examine how just a little increase in speed makes finding the horizon easier. Coach Dinah uses a build in speed to find fastest 100 pace while maintaining hip alignment.

Round 3 is an opportunity to sustain speed. Coach Suzanne finds her sustainable speed and feels the ease of breathing and the brief look at the horizon. Coach Dinah finds that 100 pace and manages hip alignment as the set progresses.

We wish you happy swimming and independence!