Summer Registration!!

Registration is now open for Summer seasons of Swimming, Diving, Water Polo and Masters. Please go to the Online Registration link below for information and to register. 

Practices will be Tuesdays and Thursdays from 8-9pm at South Campus and Saturdays 7-8am at South Campus. 
The season will run May 31st- July 23rd.

http://www.lyonsswimclub.com/Online_Registration.htm

Please let me know if you have any questions! 

Thanks, 
Megan
Lyonsmasters@gmail.com

Saturday 4/29

Saturday 4/29/16

Warm up:
4Xs-
1x100 @ 1:30/1:45
2x50s @ 1:00 drill-build
4x25s @ :30/:40 sprint cycle

Pull/kick set:
8x75s @ 1:30/1:40
1-4 pull breath 3,5,7 by 25
5-8 kick with find descend 5-8

Main set:
6x25s @ :30/:40 fast/easy
6x150s @ 2:45
75 build
50 easy
25 all out
Add up 75 & 25 for fast 100 time!
6x25s @ :30/:40 easy/fast

50 Easy











Thursday 4/28

Thursday 4/28

Warm up-
600...50 swim 50 drill
200 kick
8x25s sprint cycle @ :30/:40

Pull set-
10x50s pull @ 1:00/1:10
#1-4 only 6 breathes
#5-8 only 5 breathes

Main set-
Do 2Xs-
1x200 IM 25 drill/25 fast @ 3:30/4:00 
1x50 easy @ 1:30
2x100s stroke 25 drill/build/25 fast @ 1:45/2:00
1x50 easy @ 1:30
4x50s stroke @ :55/1:00
1x50 easy @ 1:30

Second time thru-
200- free
100s- IM
50s- free

Tuesday 4/26

Tuesday 4/26

Warm up-
400/300 free
300/200 IM...drill, swim, drill
8x50s kick with fins @ 1:00
1-4 streamline backstroke
5-8 free with board

Drill set-
4 x 75 25 backstroke drill/25 backstroke/25 backstroke drill @ 1:20/1:30
Drills:
3 pull/6 kicks
Frozen arm
Single arm backstroke
8 x 25 sprint cycle 1-4 back, 5-8 free @ :40

Main set-
8/6 x 50 BUILD @:50/1:00
             Odds-FR
             Evens-BK  

1 x 200 pull DPS breathe 3-5-7 by 25

4 x 25 free build to fast pace you can hold for… @:30/:40
16/12 x 25 free holding the above pace @:30/:40

1 x 200 pull DPS breathe 3-5-7 by 25

100 COOL DOWN

3000/2600