300/200 swim
200 pull
4 x 50 build
---------
10/8 x 100 IM on 1:40/2:00
16 x 25 fast free on :30
8/6 x 50 kick on 1:00/1:15
4 x 25 underwater!
---------
300/200 Easy
Total = 3000/2500
This Saturday's practice is back on
Marc graciously offered to run practice on Saturday morning. 6am-7am. Workouts for Thursday and Saturday will be posted sometime tomorrow.
Once again. Saturday's practice is NOT canceled.
See you Thursday.
Once again. Saturday's practice is NOT canceled.
See you Thursday.
Tuesday
Time is running out for you to enjoy 25's before the bulkhead in the pool is moved.
So.......
You can participate in some 25 yard relays!! tonight or do the following:
300 swim
200 pull
200 kick
4 x 50 build on 1:15
-----------
100 IM
16 x 25 IMO :30
100 free
16 x 25 drill/sprint on :30
100 choice
16 x 25 choice on :30
------------
100 easy
So.......
You can participate in some 25 yard relays!! tonight or do the following:
300 swim
200 pull
200 kick
4 x 50 build on 1:15
-----------
100 IM
16 x 25 IMO :30
100 free
16 x 25 drill/sprint on :30
100 choice
16 x 25 choice on :30
------------
100 easy
I Swam A Marathon
Make your June, July and August swims count!
Illinois Masters Swimming Association (ILMSA) is hosting a fitness event called I SWAM A MARATHON.
Here's how it works...
Log your yardage, meters, or miles between June 1st and September 1st. When you reach 26.2 miles, mail in the entry form, log, and entry fee ($5.00 for ILMSA members, $10.00 for non-ILMSA members). In return you'll receive a t-shirt, cap or certificate recognizing your accomplishment.
Since the event is hosted by ILMSA, participating only strengthens our organization.
For more information, see below...
I Swam a Marathon
6am Saturday
500/300 swim
8/6 x 75 IMO
---------------
8/6 x 200 on 3:00/4:00
Odds are Pull
Evens are choice
---------------
300 Long and Easy with a smile on your face every other 25.
8/6 x 75 IMO
---------------
8/6 x 200 on 3:00/4:00
Odds are Pull
Evens are choice
---------------
300 Long and Easy with a smile on your face every other 25.
Thursday
Brixies tonight after practice!
Saturday practices are going to remain at 6:00am - 7:00am in an effort to keep my personal life a much happier place. This won't sit well with some of you, sorry.
Also on Saturday June 2nd, practice will be canceled. I will remind you next week of that as well.
Thursday
400/300 swim
300/200 pull
200/100 kick
4 x 25 sprint cycle
--------------------
5/4 rounds of
"Rotate the 50" 125's
1. Free
2. IM
3. Free
-------------
200 easy
Total=3075/2400
Saturday practices are going to remain at 6:00am - 7:00am in an effort to keep my personal life a much happier place. This won't sit well with some of you, sorry.
Also on Saturday June 2nd, practice will be canceled. I will remind you next week of that as well.
Thursday
400/300 swim
300/200 pull
200/100 kick
4 x 25 sprint cycle
--------------------
5/4 rounds of
"Rotate the 50" 125's
1. Free
2. IM
3. Free
-------------
200 easy
Total=3075/2400
Tuesday
On Thursday, there will be a "double" practice taking place at Brixie's again. Hope to see you there!
Tuesday:
300 swim
200 IM
200 Pull
200 kick
4 x 25 sprint cycle on 1:00
----------------------------
16/10 x 100 (odds are free, even's are choice) on 1:30/1:145
----------------------------
4 x 75 easy/fast/easy on 1:20/1:30
Total = 2900/2300
Tuesday:
300 swim
200 IM
200 Pull
200 kick
4 x 25 sprint cycle on 1:00
----------------------------
16/10 x 100 (odds are free, even's are choice) on 1:30/1:145
----------------------------
4 x 75 easy/fast/easy on 1:20/1:30
Total = 2900/2300
Saturday
Practice is still at 6am. We will be doing a lot of short and fast swimming.
See you in the am.
See you in the am.
Thursday
Who's up for the challenge?? Enjoy!
Warm up
200/400 Swim
200 Choice
200 Kick
4X50 IMO Drill, Swim
_____
2/1 x Disappearing 200
(200,175,150,125,100,75,50,25) 15 sec rest
1- IM, drop fly first
2- free
(CHALLENGE = Can you do them both IM dropping free first???)
8/16 X 25 on :30
Odds - Fast
Evens- Recover
_____
200 Cool Down
Total = 3000/2500
Warm up
200/400 Swim
200 Choice
200 Kick
4X50 IMO Drill, Swim
_____
2/1 x Disappearing 200
(200,175,150,125,100,75,50,25) 15 sec rest
1- IM, drop fly first
2- free
(CHALLENGE = Can you do them both IM dropping free first???)
8/16 X 25 on :30
Odds - Fast
Evens- Recover
_____
200 Cool Down
Total = 3000/2500
Tuesday
300/200 swim
200 pull
200/100 kick
8x25 double sprint cycle
----------
4x400
Odds = 100free/200IM/100free
Evens = all free
6/4 x 75 free,stroke,free 1:15/1:30
----------
100 cool down
3050/2550
200 pull
200/100 kick
8x25 double sprint cycle
----------
4x400
Odds = 100free/200IM/100free
Evens = all free
6/4 x 75 free,stroke,free 1:15/1:30
----------
100 cool down
3050/2550
Thursday
200 swim
200 pull
200 kick
8 x 50 drill/swim
-------------
30 minute AMRAP
100 IM
2 x 50 free
4 x 25 choice
-------------
4 x 75 easy/fast/easy
Total=?????
Tuesday
200 Swim
200 pull
200 IM drill
6 x 50 free on 1:00
---------------------------
6/4 x 300 your choice:
200 pull
200 IM drill
6 x 50 free on 1:00
---------------------------
6/4 x 300 your choice:
- all free
- 100 free/100 IM/100 free
---------------------------
300 Easy
Total = 3000/2400
Swim Across America
Swim Across America (SAA) is a non-competitive charity swim held on the 1st Saturday in August (August 4th), which benefits the Rush University Mediacal Center.
Participants have the choice of swimming a 1/2-mile, 1-mile, 1.5-mile or 3-mile distance. The 1/2-mile and 1-mile distances are along an out-and-back course. The 1.5-mile and 3-mile distances are along the same triangular course that Big Shoulders utilizes. The 1.5-mile distance is a single lap around the triangular course while the 3-mile distance is two laps around the triangular course.
In order to participate, each swimmer/member of the team must raise $500. In 2011, our team raised over $4,700. With other teams and swimmers the Chicago event was able to raise more than $160,000 for the Cardinal Bernardin Cancer Center at Loyola University Medical Center.
Please consider joining the team or supporting a swimmer.
http://www.swimacrossamerica.org/goto/lyonsmasters
Participants have the choice of swimming a 1/2-mile, 1-mile, 1.5-mile or 3-mile distance. The 1/2-mile and 1-mile distances are along an out-and-back course. The 1.5-mile and 3-mile distances are along the same triangular course that Big Shoulders utilizes. The 1.5-mile distance is a single lap around the triangular course while the 3-mile distance is two laps around the triangular course.
In order to participate, each swimmer/member of the team must raise $500. In 2011, our team raised over $4,700. With other teams and swimmers the Chicago event was able to raise more than $160,000 for the Cardinal Bernardin Cancer Center at Loyola University Medical Center.
Please consider joining the team or supporting a swimmer.
http://www.swimacrossamerica.org/goto/lyonsmasters
2011 SAA
2010 SAA
Saturday
Water Polo has their conference tournament this weekend at LT, so they will be set up for it on Saturday morning. We will do a quick disassembly, but will have limited lanes in the deep end. For the deep end workout, I will decide in the morning based on how attendance is.
For the shallow end, enjoy:
800/400 swim
-------------------
10 x 25 IMO on :30
10 x 50 choice on 1:00/1:15
10 x 25 FAST FREE on :30
10 x 50 free on 1:00/1:10
4 x 100 KICK(no swimming!) on 2:00
-------------------
200 Easy
Total = 2900/2500
For the shallow end, enjoy:
800/400 swim
-------------------
10 x 25 IMO on :30
10 x 50 choice on 1:00/1:15
10 x 25 FAST FREE on :30
10 x 50 free on 1:00/1:10
4 x 100 KICK(no swimming!) on 2:00
-------------------
200 Easy
Total = 2900/2500
Thursday
For Thursday:
400/300 swim
300/200 pull
8/6 x 50 kick on 1:10/1:15
----------------
4/3 x 200 choice on 3:00/3:20
8 x 125 free "Rotate the 50" on 1:50/2:15
----------------
100 Easy
Total = 3000/2500
400/300 swim
300/200 pull
8/6 x 50 kick on 1:10/1:15
----------------
4/3 x 200 choice on 3:00/3:20
8 x 125 free "Rotate the 50" on 1:50/2:15
----------------
100 Easy
Total = 3000/2500
Long Course Training
I had a few people yesterday ask me what practice is like once the bulkhead gets moved in June. I think this video will give you a good idea of what we will be working on.
A new beginning
Today is the first day of the new session. If you have not registered yet, please do so HERE. The new session runs until July 19th on the same schedule as always(6am Saturdays until LTHS Water Polo concludes)
Tuesday
600/300 swim
8/6 x 50 choice on 1:00/1:15
-------------------
3 rounds of:
300/200 Free
2 x 150 (50 free,50 stroke, 50 choice)
------------------
200 Easy
Total = 3000/2300
Tuesday
600/300 swim
8/6 x 50 choice on 1:00/1:15
-------------------
3 rounds of:
300/200 Free
2 x 150 (50 free,50 stroke, 50 choice)
------------------
200 Easy
Total = 3000/2300
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