Tuesday 9/19

Tuesday, September 19, 2017

1 x 400 @ swim

4 x 100 @ 2:00 kick/swim/drill/swim IMO 

9 x 50 @ 1:00 kick descend 1-3, 4-6, 7-9

            3 free, 3 choice, 3 free

(1250)

8x50s @ 1:00 drill/swim IM order

Fly drill- 1 pull 4 kicks

Back drill- 3 pull 6 kicks

Breast drill- kick pull kick

Free- zipper/catch up

(400)

Set #1

10 x 75s

4 @ 1:15

4 @ 1:10

Rest 2 minutes, fins on

2 @ 1:00 all out

Try to hold the same time for first 8

 (750)

100 easy

Set #2

14 x 50 @ :55

500 goal time=… divide by 10=pace, 

do these 50s pace + 2 seconds

(700)

100 Cool down

Saturday 9/16/17

Masters Saturday 9/16/17

PRACTICE 5:30-6:30AM!!!!

Warm up:

6 x 100s @ 1:45 50 drill, 50 choice                           

6 x 75s @ 1:15 pull

8 x 50s @ :55 descend 1-4, 5-8

(1450)

Drill set:

Backstroke kick with pull buoy.

Do 2Xs-

4x25s back kick with pull buoy @ :45

3x50s swim back @ 1:00

(500)

Main set:

10x100s @ 1:40/2:00

1-all free

2-25 back 75 free

3-50 back 50 free

4-75 back 25 free

5-all back

Repeat, you can replace back with a different stroke for #6-10

(1000)

6x25s @ :30

Any 4 fast, 2 easy

Add up for 100 time

100 cool down

Total 3200

Practice calendar

Make sure to check the up to date calendar for practice times.


http://www.lyonsswimclub.com/Assets/Lyons+Swim+Club+Digital+Assets/Sept+2017.pdf

Thursday 9/14/17

Thursday 9/14/17

THERE IS A LTHS MEET TONIGHT! We most likely won't get in the pool at exactly 7:45pm. We should be in no later than 8:00. Please make sure to exist the pool at 9pm and help with the lanelines if necessary. Thank you!

Warm up-

300 free every 3rd 25 fly drill

300 free every 3rd 25 back drill

300 free every 3rd 25 breast drill

(900)

Set #1: 

8X75s @ 1:30 IMO, 2 of each stroke, Kick-dril-swim

(600)

Set #2: 2Xs-

4x75 @ 1:20 back at least 4 dolphin kicks off wall 

4x75s @ 1:10 free round 2 should be faster than round 1 1x100 easy

Rest 1 minutes 

(1400)

200 cool down