Thursday

Lyons Masters
Thursday - Feb 23rd

400/200 free
300/150 pull
200/100 drill

3 x 100 IM on 1:45/2:00/2:15
4 x 50 kick IMO on 1:15/1:30

3 x 100 free on 1:30/1:45
4 x 50 free kick on 1:15/1:30

3 x 100 choice on 1:45/2:00/2:15
4 x 50 choice on 1:15/1:30

12 x 25 free/choice on :30/:40

300/200 Easy


Total Yards: 3000/2450

The Fenwick meet is approaching!

The Fenwick meet is March 11th. 

Event Details
Entry Form
USMS Number Lookup
USMS Card

Other than your entrance fee, everything you need can be found in the provided links.

Hope to see you there!


Tuesday's Fun

Lyons Masters
Tuesday - Feb 21st


200 Swim
6 x 50 choice on 1:00
200 Drill
6 x 50 Free with long streamline on 1:00
-----------------
8/4 x 125 IMO on 2:00/2:30
4 x 25 IMO on :30
8/4 x 75 free on 1:15/1:30
4 x 25 Fast Free
-----------------
Easy 200 


Total = 3000/2200

Thursday - Feb 16th

200 Swim
200 Pull
4 x 50 drill, swim
-----------------
4/3 rounds of:

300 Free  RI 20 secs
4 x 50 choice on 1:00

8/6 x 25 KICK..... ALL OUT SUPER FAST.....CRAZY FAST! on :30
--------------------
200 Easy

Total = 3000/2500

Valentines Day Special

I'm having computer issues....this should hold you over until I can deal with it tomorrow.  

Tuesday 2-14-12


Warmup
400/200 free
300/200 drill
200 reverse IM
100 free kick




Main Set
200 IM FAST on 3:15/4:00
8 x 50 IM order on 1:00
1:00 rest
200 free FAST on 2:45/3:30
8 x 50 free kick on 1:15
1:00 rest
2 x 100 free FAST on 1:30/1:50
4 x 50 free build on 1:00




Cool Down
400/200 drill,swim


Total: 3000/2500

Week of Feb 7th

Here are the workouts. See you all tonight!

For a printable/downloadable copy of the workout, click HERE

WeekofFeb7th

A BIG CONGRATUALTIONS!

I just wanted to give a quick shout out to both Paul N and Nicole G for their great performances over the weekend at the St Charles Meet.

Nicole's hard work she has been putting into practice paid off with a 3rd place finish in the 50 Breast!  Great Work Nicole!

Paul, who is new to the team this year and has not competed in lets just say quite a while.....got FIRST PLACE in his age group in both the 50 Fly and 200 Free.  He is very much looking forward to the Fenwick meet as he has set some goals for himself that I am sure he is going to accomplish!

Speaking of which, the Fenwick meet registration is now open.  Last year as a team we got 3rd place at that meet.  Register early so you can dial in your racing skills!  TO REGISTER CLICK HERE

There is also information on the State Meet available now, with registration coming soon.  Check it out