Saturday 2/18

Saturday 2/18

It's Sectional Day for Illinois swimmers!
Good luck to all the Lyons Aquatics boys and boys of Lyons Masters swimmers! Swim fast!!

Warm up:
400 FR swim
300 FR pull
200 CHOICE kick
8 x 25s sprint cycle @ :30
(1100)

Main set:
3 x 100 FR dec 1-3 @ 1: 30 / 1:40
12 x 25 FR @ :30
ODDS: fast
EVENS: ez
6 x 50 IM switch @ :50 / 1:00
12 x 25 @ :40
ODDS: no breather
EVENS: choice
6 x 50 FR dec 1-3 @ :45/:50
12 x 25 IM @ :35
4 of each stroke no FR
(1800)

Cool down
4 x 75 drill, kick, swim @ 1:20
O: FR
E: CHOICE
(300)

Total 3200

Thursday 2/16

Thursday 2/16/17

Warm up-
600/400...50 swim 50 fists 50 drill
300/200 kick with fins
8x50s pull @ 1:00
#1-4 only 6 breathes
#5-8 only 5 breathes
(1300/1000)

Main set-
3/2x200s Free @ 3:00/3:30
1x100 drill @ 1:40/2:00
6/3x100s choice negative split (second 50 faster than the first) @ 1:30/2:00
1x100 IM drill @ 1:40/2:00

8x50s choice descend 1-4, ascend 5-8 @ 1:00

3100

Tuesday 2/14/17

Tuesday 2/14/17

Warm up-
300/200 swim
200/100 IM drill/swim
300/200 pull
200/100 kick
(1000/600)

Main Set-
#1 swim, #2 focus on distance per stroke, #3 is FAST, #4 swim, rest a minute between rounds

4/3 x 100 Fly (Fly/Free by 25) @ 1:40

4/3 x 100 Back @ 1:45

4/3 x 100 Breast @ 1:50 (OR Breast/Free by 25)

4/3 x 100 Free @ 1:30

4/3 x 100 IM @ 1:50
(2000/1500)

Cool down

Saturday 2/11/17



Masters Saturday 2/11/17

Warm up:
300 swim
4/2x100s free (scull-drill-drill-swim fast) 1:50
4/2x50s @ :55 build/drill
https://swimswam.com/8-tips-for-effective-sculling/
(900/600)

Main set:
4/3x200s free (descend 1-4) @ 3:00

4/3x100s kick (choice w/ fins) @ 1:45

4/3x100s free (descend 1-4) @ 1:25

4/3x150s pull (with paddles) descend 1-4 @ 3:00
(2200/1650)

Cool down