Saturday @ 6:00am
500 swim
4 x 100 IM on 1:45/2:00/2:15
4 x 50 choice on 1:00
--------------------------
5/4 rounds of:
125 free
15 secs rest75 IMO ( fly, back, breast )
15 secs rest
50 free FAST
30 secs rest
------------------------
!bonus set if time!
-------------------------
300 Easy
Thursday
1000/600 swim
300/200 kick
300/200 pull
----------------------------------
16 x 50 your choice on 1:00/1:15
16 x 25 (odds are kick with no board/evens are IMO) on :30/:40
----------------------------------
200 Easy
Total = 3000/2400
300/200 kick
300/200 pull
----------------------------------
16 x 50 your choice on 1:00/1:15
16 x 25 (odds are kick with no board/evens are IMO) on :30/:40
----------------------------------
200 Easy
Total = 3000/2400
ILMSA State Meet Registration
I just signed up for the State meet. I am out of shape with about 15 extra pounds on me and one slightly gimp hand/thumb. If I can do it.......you can do it!
Tuesday
400 free
200 pull
4 x 75 kick,drill,swim
4 x 25 sprint cycle
---------------------------
12/8 x 100 free on 1:30/1:45/2:00
12/8 x 25 IMO on :30/:40
---------------------------
300 free
Total= 2800/2300
200 pull
4 x 75 kick,drill,swim
4 x 25 sprint cycle
---------------------------
12/8 x 100 free on 1:30/1:45/2:00
12/8 x 25 IMO on :30/:40
---------------------------
300 free
Total= 2800/2300
Saturday @ 6:00am
800/400 swim
200/100 kick
4 x 50 build on 1:00
--------------------
4 Rounds of:
4 x 75 free, IMO, free on 1:15/1:30/1:45
--------------------
YOUR CHOICE nice and easy.....you deserve it, its been a tough week!
Total = ??
200/100 kick
4 x 50 build on 1:00
--------------------
4 Rounds of:
4 x 75 free, IMO, free on 1:15/1:30/1:45
--------------------
YOUR CHOICE nice and easy.....you deserve it, its been a tough week!
Total = ??
Spring Break
Spring break is here!
If you're planning on sitting on a beach, why not try some open water swimming to cool off.
If you're planning on site-seeing, why not hop in the hotel pool and practice some flip turns or tread water in the deep end.
If you're planning on hanging around home, why not take the family to an open swim.
If you're traveling and really want to be adventurous, try contacting a local Masters program and see if you can drop in for a practice.
Remember to have fun and stay active!
If you're planning on sitting on a beach, why not try some open water swimming to cool off.
If you're planning on site-seeing, why not hop in the hotel pool and practice some flip turns or tread water in the deep end.
If you're planning on hanging around home, why not take the family to an open swim.
If you're traveling and really want to be adventurous, try contacting a local Masters program and see if you can drop in for a practice.
Remember to have fun and stay active!
Thursday
We will be having a relay practice in some of the lanes in the deep end today, all are welcome.
Or you can choose to do this:
600/400 free
200 pull
4 x 100 drill/swim/drill/swim
----------------------
5/4 Rounds of:
(15 secs rest between each)
50 kick
100 pull
100 swim (moderate pace)
50 SPRINT
----------------------
200 Easy
Total = 2900/2400
Or you can choose to do this:
600/400 free
200 pull
4 x 100 drill/swim/drill/swim
----------------------
5/4 Rounds of:
(15 secs rest between each)
50 kick
100 pull
100 swim (moderate pace)
50 SPRINT
----------------------
200 Easy
Total = 2900/2400
Tuesday
Compliments of Katy Roessler, enjoy...
200 swim
200 kick
200 pull
4 x 50 descend 1-4
---------------
200/100 IM on 3:30/2:15
8 x 25 Fly on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Back on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Breast on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Free :30/:45
---------------
400 easy
Total = 2800/2400
200 swim
200 kick
200 pull
4 x 50 descend 1-4
---------------
200/100 IM on 3:30/2:15
8 x 25 Fly on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Back on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Breast on :30/:45
200/100 IM on 3:30/2:15
8 x 25 Free :30/:45
---------------
400 easy
Total = 2800/2400
Saturday's AMRAP
Saturdays workout
200 swim
200 pull
200 kick
4 x 50 choice
-------------------
30 minute AMRAP
100 IM
50 free
25 fly
5 pushups(optional)
25 choice
-------------------
200 easy
Total = ??????
200 swim
200 pull
200 kick
4 x 50 choice
-------------------
30 minute AMRAP
100 IM
50 free
25 fly
5 pushups(optional)
25 choice
-------------------
200 easy
Total = ??????
Thursday's "Fish Burn"
Get as far as you can in one hour, good luck:
5 x 100 free
4 x 200 free
3 x 300 free
2 x 400 free
500 Free
Total yards: 3500
2012 Fenwick meet results are posted here. Congratulations!
5 x 100 free
4 x 200 free
3 x 300 free
2 x 400 free
500 Free
Total yards: 3500
2012 Fenwick meet results are posted here. Congratulations!
Tuesday
Great Job to everyone who swam at Fenwick. It was great to have you all there. I'll post a link to the results once they are available.
Tonight's workout is:
400 Free
300 Pull
4 x 50 kick drill
4 x 25 Sprint Cycle
----------
3/2 Rounds of:
200 Free on 3:00/3:30
2 x 100 IM 1:45/2:00/2:15
4 x 50 choice 1:00/1:15
----------
200 Easy
Total = 3000/2400
Tonight's workout is:
400 Free
300 Pull
4 x 50 kick drill
4 x 25 Sprint Cycle
----------
3/2 Rounds of:
200 Free on 3:00/3:30
2 x 100 IM 1:45/2:00/2:15
4 x 50 choice 1:00/1:15
----------
200 Easy
Total = 3000/2400
Saturday
REMEMBER PRACTICE IS AT 6:00AM
300/200 free
200 pull
4 x 75 kick, drill swim
--------------
Fenwick Meet Prep
or
6/5 x 100 free on 1:30/2:00
6/5 x 100 IM on 1:45/2:15
8/6 x 50 kick on 1:15
--------------------------
400 easy
Total = 2800/2400
300/200 free
200 pull
4 x 75 kick, drill swim
--------------
Fenwick Meet Prep
or
6/5 x 100 free on 1:30/2:00
6/5 x 100 IM on 1:45/2:15
8/6 x 50 kick on 1:15
--------------------------
400 easy
Total = 2800/2400
Double Practice Thursday
*****After practice tonight, please feel free to join us at Kenny's Tavern for a "Second Practice". All are welcome!
Thursday - Lyons Masters
500/200 swim
300/150 pull
6/4 x 50 choice on 1:15
------------------------------------
300 free on 4:15/4:45
2 x 150 pull on 2:00/2:15
3 x 100 free on 1:30/1:50
6 x 50 free KICK on 1:15
12 x 25 free ( odds are SPRINT!!) on :30
------------------------------------
Easy 200
Total = 2800/2250
Thursday - Lyons Masters
500/200 swim
300/150 pull
6/4 x 50 choice on 1:15
------------------------------------
300 free on 4:15/4:45
2 x 150 pull on 2:00/2:15
3 x 100 free on 1:30/1:50
6 x 50 free KICK on 1:15
12 x 25 free ( odds are SPRINT!!) on :30
------------------------------------
Easy 200
Total = 2800/2250
Tuesday's workout
Lyons Masters
Tuesday
400/300 swim
4 x 75 kick,drill,swim
200/100 drill
4 x 50 IMO drill swim
4 x 25 Sprint Cycle
-------------------------
4/3 ROUNDS OF
2 X 100 IM ON 1:45/2:15
4 x 50 choice on 1:00/1:15
-------------------------
400/200 Easy Swim
Total = 3000/2200
Tuesday
400/300 swim
4 x 75 kick,drill,swim
200/100 drill
4 x 50 IMO drill swim
4 x 25 Sprint Cycle
-------------------------
4/3 ROUNDS OF
2 X 100 IM ON 1:45/2:15
4 x 50 choice on 1:00/1:15
-------------------------
400/200 Easy Swim
Total = 3000/2200
Saturday Practice TIme Announcement
Starting this Saturday, due to the start of the LTHS Water Polo season, our practice times on Saturdays change permanently to 6:00am to 7:00am. We are going to need to be out of the pool promptly at 7:00am so we need to get in and take care of business.
This practice time will remain at 6:00am-7:00am until the water polo season concludes.
This practice time will remain at 6:00am-7:00am until the water polo season concludes.