Open Water Polo at Lyons

Hi Masters Swimmers!

Monday nights at LT South Campus I offer an open water polo practice from 8:30pm to about 10pm. 

We typically warm-up for 20-30 mins and then try to get in about an hour of water polo scrimmage. 

The cost is $3 per night. Come as often or as little as you would like! 

Come join us if you are interested or e-mail me, lyonsmasters@gmail.com, if you have any other questions.

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Don't forget-registration is available for the fall/winter/spring! Check the Lyons Swim Club registration page (and the previous post) for more info!


2014-2015 Registration is OPEN!

2014 - 2015 FALL/WINTER/SPRING (9/16/2014 - 5/21/15)

Tuesday, Thursday, and Saturday - $396 
Saturday Only - $209 

CLICK HERE TO REGISTER

All team members are required to have a current USMS membership for insurance purposes.  To Join or Update your USMS Membership, CLICK HERE

PLEASE provide Coach Lauren with a copy of your current USMS card on your first day of practice.  You will not be allowed to enter the water without a copy of your card. 
USMS memberships expire on December 31st so you may only need to print out your card.  We'll be re-checking membership on January 1st.

When joining/updating you USMS Membership:

Your LMSC or club's official abbreviation:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Your Workout Group:  LYON

We will not have access to pull buoys, paddles or kick boards.  Please bring your own if you want to use them during practice.

Thursday 7/17---Double Practice

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice.

Kenny's Thursday Specials:
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips 


Kenny's Everyday Specials: $3 UV Mixed Drinks $4 UV Bombs $4 Fireball shots

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500/400 mix


50 x 50 (see below)

    4 x 50 FR (25 scull/25 6 kick switch)
    4 x 50 FR (25 choice drill/25 swim)
    4 x 50 FR BUILD
    4 x 50 IM (25 drill/25 build)
    4 x 50 w/fins underwater in the solid blue lane markers
    4 x 50 FAST FR w/ :10 sec vertical kicking at 25

repeat (second time through can be done choice of stroke, IMO, or FR!)

     2 x 50 easy cool  down
   
  







Tuesday 7/15

300/200 swim
200/100 pull
100 kick

4/3 x 100 IM
3/2 x 150 100 fast/50 ez
50 kick (for shorter workout--do not do this 50)

2 x 100 FR 50 fast/50 ez
2 x 150 50 fast/50ez/50 fast

1 x 100 FAST IM or FR
1 x 150 50 ez/100 fast
50 kick


Do the following sets of 50s your choice of stroke. Do each set of 4 50s the same stroke. Try to hold the same time for each 50. Note the rest time.

4/3 x 50 rest :20 secs
4/3 x 50 rest: 15 secs
4/3 x 50 rest :10 secs


100 cool down


total yards: 3000/2400