Ryan Woodruff, Lynchburg YMCA
LCM. Here is the practice that we did last year on the 4th. 7 x 400 (for 7/4) and 50 x 50 to celebrate the 50 states. The last ten 50s are all fast.
4th of July Themed Practice
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
The Swimming Wizard 