Saturday 9/20--North Campus 6-7AM

Masters! Don't forget--practice is at NORTH CAMPUS tomorrow morning. Practice will begin at 6AM.


600/300 alternating 100 free/100 IM
200 pull breathe 3-5-7
200 kick
4 x 25 sprint cycle


8 x 25 IMO odds-fast evens-easy
4 x 75 25 fast 50 long and strong
2 x 125 pull DPS
8 x 25 free half fast/half easy
4 x 50 IMO kick/swim
2 x 150 pull breathe 3-5-7 by 50
8 x 25 underwater kick or no breathers



100 choice cool down


2800/2400


GOALS!

Check your e-mails! If you didn't receive one...e-mail me lyonsmasters@gmail.com and I will send it along.

Thursday 9/18

A couple notes from Tuesday:

1. Provide me with a copy (via e-mail or a paper copy) of your USMS registration before next week.

2. Goal sheet will be posted later today--please return to me via e-mail, lyonsmasters@gmail.com, or a paper copy.

3. Read about the USMS Speedo 3000/6000-yard Postal National Championship and let me know if this is something any of you would be interested.

4. The next 2 Saturday practices will be held at NORTH CAMPUS! The LT girls swim team will be in the water during our practice time for these 2 Saturdays. Starting in October all Sat. morning practices will remain at South Campus from 6-7 AM.

___________________________________________________________

100 free
100 kick
100 IM
100 pull
4 x 25 sprint cycle


3 x 100 choice kick
                    1-50 fast 50 ez
                    2- 25 ez 50 fast 25 ez
                    3-50 ez/50 fast

6/4 x 50 free 25 fists/25 finger tip drag

4 x 25 fast free

6/4 x 50 25 free/25 IMO

4 x 25 fast free

6/4 x 50 w/fins 25 underwater/25 choice

4 x 25 fast free

6/4 x 50 free dec 1-3

4 x 25 fast free

6/4 x 50 IMA

4 x 25 fast free



100 cool down


2900/2300

 





Day 1! Tuesday 9/16

Welcome to Day 1 of a new season! A preview of our meeting tonight:

1. USMS Registration. You must present me with this cards no later than Thursday, September 18th either via e-mail or paper copy. Please register here.

2. Goals! Not just for the age group kiddies! We all need goals! Fill out the goal sheet (I am posting later this week!) and return to me ASAP.

3. USMS Speedo 3000/6000-Yard ePostal National Championship discussion

4. Don't fret if you miss this meeting... I will post everything we discussed on the blog. If you have any questions or concerns please contact me at lyonsmasters@gmail.com.

5. Take a look later this week at some of the links I posted regarding specific drills that may be used. As I mentioned in my Welcome Letter, if anyone is interested in a refresher, I will have a lane in the shallow lane designated for that tonight. If you can, before practice tonight, e-mail me at lyonsmasters@gmail.com, if you are interested in this.

6. Print out the workout below for our first practice of the year! See you tonight!

--------------------------------------------------------------------------

300/200 swim
200 pull
100 kick
4 x 25 sprint cycle

3 x 50 free 25 body roll kick/ 25 6 kick switch drill 
3 x 50 IMO 25 kick/drill


3x/2x:
    1 X 150 pull breathe every 3 strokes! (= both sides!)
    2 X 75 choice
    3 X 50 IMA (25 FL/25 BK; 25 BK/25 BR; 25 BR/25 FR)
    4 X 25 FAST FAST FREE!


100 cool down


yards:2800/2100