Tuesday - AMRAP

15 min warm up your choice

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30 min AMRAP

100 IM
50 free
2 x 25 choice

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15 minute cool down

New Water Polo Program

This new program is open to Coed Male and Female athletes who are 18 yrs and older. Practices take place at Lyons Township HS South Campus pool on Mondays evenings 8:15-9:30 pm. Sessions are devoted to overall swimming and water polo conditioning, passing, shooting, and scrimmages. Additional competitions, game fees and registration will be determined by the participant interest. Program is run independently from Lyons, we will be charging a $3 per session.

Additional practices may be announced as interest grows.

Interested Please contact Lauren Burel, lmburel@gmail.com

Saturday

500/300 swim
200/100 kick
4 x 50 choice drill
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6/4 rounds of:

100 IM
75 free,choice,free
50 free
25 stroke
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200 easy

Double Practice - October 2012

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after Thursday's practice for a little social get-together.

No purchase necessary.

Brixie's Thursday Specials: 

50 Cent Wings (Dressing & Veggies 0.50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon

Hope to see you all there!

Thursday

Thursday....

Our 1st Deep End Workout of the year!

Or

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Tuesday

Tuesday

500/300 swim
200/100 kick
6 x 50 single arm fly/free
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12/8 x 75 free,IMO,free
12/8 x 25 your choice drill
12/8 x 25 IMO
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Choice cool down

Saturday

Remember, practice is from 5:45-6:45 this week due to the swim meet.

200 free
200 kick
200 pull
200 drill
4 x 50 build free
---------
4 x 100 IM
16/8 x 50 choice drill, choice stroke
16/8 x 25 IMO
---------
Your choice cool down

Team Gear

In case you needed more incentive to come to tonight's practice, Nicole will be distributing our new Masters T-Shirts.

If you registered for Masters before the t-shirt order cut-off date, you'll receive your free t-shirt in the size you selected during the online registration process. 

Many thanks to Jill Beda Daniels and the Lyons Swim Club for making this a possibility.

Butterfly Week

No practice on Thursday due to the senior night for the LTHS girls.

Also, Saturday's practice is from 5:45am to 6:45am due to the Lyons pride meet this weekend.

Butterfly drills are as follows:

#1 - dolphin kick, your choice equipment

#2 - single arm fly

#3 - Right arm/left arm/both arms with fins

Tuesday
200 swim
8 x 25 #1
8 x 50 #2/free
8 x 25 #3

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6/4 x 100 IM
8 x 25 your choice drill
6/4 x 75 free,#2, free
8/4 x 50 free
4 x 25 choice

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Your choice cool down

Double Practice - October 2012

It's the second Saturday of the month which means a Saturday morning Double Practice.

Please join us after practice tomorrow at The Great American Bagel in the Garden Market Shopping Center. 

What better way to start your weekend than some breaststroke and bagels?!?

Gear Is In

If you ordered gear, it will be available for pickup before practice tomorrow and next week.

Please bring cash or a check...

Pull buoy:  $5.95
Kickboard:  $8.95
Pull buoy & kickboard:  $14.90
Paddles & bag:  $19.90

Sorry for the delay on distributing the gear, Nicole was traveling for work.

Volunteers Needed

Dare2tri is looking for some volunteers to assist with a swim clinic for the veterans at the Hines VA. These vets are blind as well as have amputations and spinal cord injuries. Volunteers will get in the water and work one on one with the vets helping them with their swimming skills or simply just getting comfortable being in the water. The clinic is from about 9 AM - 11:30 AM on Thursday November 1 and is at the Waters Edge Pool located at 545 John Street Bensenville, IL 60106

Please email Keri at keri@dare2tri.org if you are available and interested in helping out with this clinic.

Thanks!

Saturday

200 swim
200 kick
200 pull
200 your choice drill
4 x 50 1 pull 2 kick breast,breast stroke
-------------
10/6 x 100 your choice
8 x 25 3 second glide breast stroke
8 x 25 regular breaststroke
-------------
Your choice cool down

Thursday

400 swim
4 x 75 #1,#2, breaststroke
6 x 50 your choice
4 x 25 sprint cycle
-------------
3/2 rounds of:

200 free
150 #1,#2, breast , back, breast, free
100 choice
50 FAST FREE
-----------------
Your choice cool down

Breaststroke week

Once again on Thursday, be prepared to start a little late due to the girls swim meet.

Here are our 2 main breaststroke drills:

Breast kick on back(#1)
- arms at your side
- kick your heels to your palms

One pull two kick(#2)
- small pull with breathe to streamline
- two kicks
- repeat

***Remember that when you are swimming breaststroke(and butterfly) you always touch the wall with 2 Hands at the same time.

Tuesday
500/300 swim
8 x 25 #1
8 x 25 #2
4 x 25 sprint cycle
---------
16/8 x 75 RI=20 secs
Odds =25 #1, 25 #2, 25 breast stroke
Evens = back, breast, free

8 x 50 choice on 1:00
---------
Your choice cool down

Saturday - 6am

Next week we will begin incorporating breaststroke. There will be practice on THURSDAY night once the high school meet concludes. Deep End workouts are coming.......

Saturday:

600/400 free
12/8 x 25 odds are back drill #1, evens are backstroke
----------------------
20 x 50

1- 4 = choice kick
5- 8 = choice drill
9- 12 = back/free
13- 16 = your choice
17-20 = FAST FREE
-----------------------
8/4 x 75 free,choice,free
-----------------------
Your choice cool down

Thursday Practice

We DO have practice on Thursday.  The LTHS Girls swim team has a meet and they are swimming in support of breast cancer.  They will be raffling off prizes through out the meet so feel free to come a little early and support a great cause.

I would expect the meet to run a little over so we might get a bit of a late start, but not late enough to NOT have practice.  So get ready to get in and take care of some business!


Thursday

400/200 swim
6 x 75 back drill #1, #2, backstroke
4 x 50 build free on 1:00/1:10
----------------------
200/100 back
4/2 x 50 free
200/100 free
4/2 x 50 back
----------------------
6/4 x 125 free on 1:50/2:15

• with fins if you like
• rotate a FAST 50 through out the 125's, REALLY FAST, make yourself puke kind of fast!

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

your choice cool down

Gear

If you still need to purchase a kickboard or pull buoy for the season, please contact Nicole at nicole.goers@gmail.com.  She will be placing an order online this Friday (October 5) so you can save shipping costs.

If you don't want to buy online, Urban Tri Gear is giving a 15% discount to Lyons Masters swimmers.

Kickboards - $11.95
Colors -Red, Royal, Black

Pull Buoys - $9.95
Colors - Royal/Grey, Black/Pink

If you want a different brand/item that can be arranged.

Backstroke Drills

This week we are going to work on backstroke through out our workouts.  Here are the two drills I want you to check out if you have time.

Back #1 = Hand Lead Side Balance

Back#2 = Under Water Arm Sweeps

I have also updated the Lyons Masters Swimming Drills Cheat Sheet.

See you at the pool!

Coach Steve

Tuesday

300/200 swim

8 x 25 Hand Lead Side Balance Drill (Back #1)

8 x 25 Underwater Arm Sweeps (Back #2)

4 x 25 sprint cycle

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

5/3 Rounds of:

25 backstroke

50 free

75 back#1, back#2, backstroke

50 free

25 your choice

(when your rounds are completed return to your starting side)

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

6/4 x 100 free on 1:30/1:45/2:00

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

200 Easy

Total = 2750/2000