Thursday 12/18

300/200 swim
200/100 pull breathe 3-5-3-7 by 25
200/100 kick
4 x 50 IMO build/drill
4 x 25 sprint cycle

---

4 x 100 FR rotate FAST 25 FLY @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR rotate FAST 25 BK @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR rotate fast 25 BR @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR @ your T-pace + :05 (i.e. T-pace = 1:20 + :05 = 1:25)

---

16/8 x 25 @:40 / 1:00
          odd: no breathers
          evens: fast but effortless--max. 3 breaths

100 cool down

3000/2600


Tuesday 12/16

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it in the future! GET YOUR THINKING CAPS ON!

During the main set you will choose 1 of the following to find your Threshold Pace (T-Pace):
  1. 1000 for time
  2. 3 x 300 @ :30 rest
  3. *3 x 100 @ :20 secs rest *for beginning swimmers only
--------------------------

5/3 x 200 @ :20 secs rest     odds: 75 swim / 25 kick
                                         evens: 50 FR / 100 IM drill / 50 FR
---

Choose 1:

1000 for time
  • T-pace = Take your total time and divide it by 10. That's your average pace per 100 yards (i.e. 12:30 = 1:15)

3 x 300 @ :30 rest
  • Each swim should be within 15 secs of each other.
  • T-pace = add all 300s and divide by 9. (i.e. 4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13
*4 x 100 @ :20 secs rest 
  • Each swim should be within 5 secs of each other
  • T-Pace = Add all 100s and divide by 4
---

Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.

6/3 x 100 FR holding BA @ 1:00 min rest

---

4 x 75 IMO kick / drill / swim
100 easy


varies

2015 USMS Masters Registration

Masters Swimmers--

If you have not already registered for USMS 2015, please do so ASAP. Your current registration will expire 12/31/14

Once you have registered I will receive a confirmation e-mail--no need to bring me a paper copy!



All team members are required to have a current USMS membership for insurance purposes.

Click HERE to renew!

2013 USMS Membership Cost:  $46

Your LMSC:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Workout Group:  Lyons Masters (LYON)


Thank you!
Lauren

Saturday 12/13

400/300 swim every 4th lap is kick

4 x 50 IMO swim / drill                             @ 1:00 / 1:15

200 pull breathe 3-5-7 by 25

4 x 50 FR dec 1-4                                    @ :50 / 1:00

---

4 x 100 FR rotate 25 fast                          @ 1:30 / 1:45 / 2:00

100 easy count strokes per length (SPL)
*Should range 12-16 SPL

6/3 x 50 FR ALL OUT                               @ 1:00 / 1:05 / 1:10
*Goal is get :20-:30 rest*

100 easy count SPL

---

3 x 100 IM no FR rotate 50 stroke              @ 1:40 / 1:50 / 2:00

100 easy count SPL

6/3 x 50 FAST IM switch                            @ 1:00 / 1:05 / 1:10

100 easy count SPL

---

200/100 cool down

3000/2500