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
@ 1:15
@ 1:10
Rest 2 minutes, fins on
@ 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