Thursday 7/17---Double Practice

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice.

Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips 


Kenny's Everyday Specials: $3 UV Mixed Drinks $4 UV Bombs $4 Fireball shots

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500/400 mix


50 x 50 (see below)

    4 x 50 FR (25 scull/25 6 kick switch)
    4 x 50 FR (25 choice drill/25 swim)
    4 x 50 FR BUILD
    4 x 50 IM (25 drill/25 build)
    4 x 50 w/fins underwater in the solid blue lane markers
    4 x 50 FAST FR w/ :10 sec vertical kicking at 25

repeat (second time through can be done choice of stroke, IMO, or FR!)

     2 x 50 easy cool  down
   
  







Tuesday 7/15

300/200 swim
200/100 pull
100 kick

4/3 x 100 IM
3/2 x 150 100 fast/50 ez
50 kick (for shorter workout--do not do this 50)

2 x 100 FR 50 fast/50 ez
2 x 150 50 fast/50ez/50 fast

1 x 100 FAST IM or FR
1 x 150 50 ez/100 fast
50 kick


Do the following sets of 50s your choice of stroke. Do each set of 4 50s the same stroke. Try to hold the same time for each 50. Note the rest time.

4/3 x 50 rest :20 secs
4/3 x 50 rest: 15 secs
4/3 x 50 rest :10 secs


100 cool down


total yards: 3000/2400

Thursday, July 10


 6 x 100
first one EZ
#2-5 descend
last one FAST one

6/4 x 50 w/fins (go as far as you can underwater streamline to EZ choice)
6/4 x 100 IM
6 /4 x 50     #1- 25 fast 25 ez
              #2-25 easy 25 fast
              #3-4 build
              #5 strong
              #6 all out fast
3/2 x 200 (#1 & 3 pull; #2 kick w/fins)

6/4 x 50 FAST!



300 (100 BK/100 FR/100 BR)


total yards: 3000/2300


 

Summer Schedule Update

Masters Swimmers!

Our summer season is nearing the end. We will have our last practice on Saturday, July 19th. The pools at LT South and North Campus are closing for two weeks for cleaning and draining before the start of the school year.

The summer season was intended to conclude on August 3rd. For the remainder of the summer (July 22, 24, 26, 29, 31, August 2) I am going to offer meeting people at Ohio St Beach for lake swims. I will determine the time within the next week.

Current and up to date water temps can be found here. Hopefully, water temps start to rise before the summer ends. It is at a balmy 60 degrees right now.

Information for the fall schedule will be posted as soon as it is available. Feel free to e-mail me lyonsmasters@gmail.com, if you have any questions, comments, or concerns.


Thank you!

Lauren