600/400 swim
300/200 pull
200 kick
4 x 25 sprint cycle
--------
6 rounds of:
50 free
4 x 25 choice
--------
6 x 75 free,stroke,free
200 cool down
Or
Relays(meet at diving boards)
Open Water Polo Schedule
Here are some upcoming dates for adult water polo at LT:
Today! Thursday DEC 27, 7-8pm. (fYi there's open swim before so feel free to come in and warm up before so we can get started on time!)
Sunday DEC 30, 830-10pm (830 warmup in shallow pool
Thursday JAN 3, 7-8pm. (fYi there's open swim before so feel free to come in and warm up before so we can get started on time!)
Then we will continue with our Mondays 815-930pm
Today! Thursday DEC 27, 7-8pm. (fYi there's open swim before so feel free to come in and warm up before so we can get started on time!)
Sunday DEC 30, 830-10pm (830 warmup in shallow pool
Thursday JAN 3, 7-8pm. (fYi there's open swim before so feel free to come in and warm up before so we can get started on time!)
Then we will continue with our Mondays 815-930pm
Thursday
300 swim
300 drill
200 kick
200 pull
200 pull with paddles
200 swim with paddles
200 swim with paddles and fins
200 swim with fins
300 swim
----------
Bonus set:
6/4 x 100 IM
300 drill
200 kick
200 pull
200 pull with paddles
200 swim with paddles
200 swim with paddles and fins
200 swim with fins
300 swim
----------
Bonus set:
6/4 x 100 IM
Thursdays workout
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
or
1,2,3,4,5,6,7,8,9,8,7,6,5,4,3,2,1
then
Go to Brixie's
--------
Don't miss Saturday am!
It's our Holiday practice!
6:00am!
or
1,2,3,4,5,6,7,8,9,8,7,6,5,4,3,2,1
then
Go to Brixie's
--------
Don't miss Saturday am!
It's our Holiday practice!
6:00am!
Double Practice - December 2012
Based on the poll results:
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 .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
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 .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
Tuesday
500/400 swim
300/200 pull
200/100 kick
4x25 Sprint Cycle
-----
30 min AMRAP
150 free
5 puships(optional)
100 IM
10 air squats
50 choice
----
Choice cool down
300/200 pull
200/100 kick
4x25 Sprint Cycle
-----
30 min AMRAP
150 free
5 puships(optional)
100 IM
10 air squats
50 choice
----
Choice cool down
Saturday am
800/400 swim
200 kick
-----
4 x 150 pull
12 x 75 free,stroke,free
12 x 25 odds = underwater kick
evens=free
----
Choice cool down
200 kick
-----
4 x 150 pull
12 x 75 free,stroke,free
12 x 25 odds = underwater kick
evens=free
----
Choice cool down
Thursday
400/300 swim
300/200 pull
200/100 kick
4 x 25 sprint cycle
------
4/3rounds of:
100 IM
2 x 50 Free
4 x 25 IMO(4 fly first)
---------
4 x 125 free
---------
200 easy
Be sure to vote in the two sidebar polls regarding the December Double Practice!
300/200 pull
200/100 kick
4 x 25 sprint cycle
------
4/3rounds of:
100 IM
2 x 50 Free
4 x 25 IMO(4 fly first)
---------
4 x 125 free
---------
200 easy
Be sure to vote in the two sidebar polls regarding the December Double Practice!
Tuesday
400/300 swim
300/200 pull
200/100 kick
4 x 25 sprint cycle
----------
8/6 x 200 free or choice
Please pay attention to your swim time and rest time.
----------
4 x 75 free,drill,free
300/200 pull
200/100 kick
4 x 25 sprint cycle
----------
8/6 x 200 free or choice
Please pay attention to your swim time and rest time.
----------
4 x 75 free,drill,free
2013 USMS Membership
Don't forget to renew your U.S. Masters Swimming membership for 2013.
All team members are required to have a current USMS membership for insurance purposes.
Click HERE to renew!
2013 USMS Membership Cost: $42
In theory, you shouldn't have to change anything.
Your LMSC: Illinois (IL)
Your Club: Illinois Masters (IM)
Workout Group: Lyons Masters (LYON)
Cost Breakdown:
$350 2012-2013 Fall/Winter/Spring (9/11/12 through 5/23/13)
$ 31 2012 USMS Membership (9/1/12 through 12/31/12)
$ 42 2013 USMS Membership (1/1/13 through 12/31/13)
$423 Total
Cost per practice including USMS membership = $3.85 per practice
All team members are required to have a current USMS membership for insurance purposes.
Click HERE to renew!
2013 USMS Membership Cost: $42
In theory, you shouldn't have to change anything.
Your LMSC: Illinois (IL)
Your Club: Illinois Masters (IM)
Workout Group: Lyons Masters (LYON)
Cost Breakdown:
$350 2012-2013 Fall/Winter/Spring (9/11/12 through 5/23/13)
$ 31 2012 USMS Membership (9/1/12 through 12/31/12)
$ 42 2013 USMS Membership (1/1/13 through 12/31/13)
$423 Total
Cost per practice including USMS membership = $3.85 per practice
Saturday
500/400 swim
300/200 pull
200/100 kick
4 x 25 sprint cycle
-----------
12 x 25 IMO
8/6 x 50 choice
12 x 25 free
8/6 x 50 free
-----------
4 x 75 free/drill/free
300/200 pull
200/100 kick
4 x 25 sprint cycle
-----------
12 x 25 IMO
8/6 x 50 choice
12 x 25 free
8/6 x 50 free
-----------
4 x 75 free/drill/free
Thursday
800/600 swim(not broken!)
200 kicks
4 x 25 sprint cycle
---------
12/10 x 100 free. Please pay attention to your times.
8 x 50 kick/choice
---------
200 easy
200 kicks
4 x 25 sprint cycle
---------
12/10 x 100 free. Please pay attention to your times.
8 x 50 kick/choice
---------
200 easy
Tuesday
400/300 swim
300/200 pull
200/100 kick
8 x 25 build(with in each one)
------
3 x 300 free or IM
6/4 x 150 (50free50choice50free)
------
200 easy
300/200 pull
200/100 kick
8 x 25 build(with in each one)
------
3 x 300 free or IM
6/4 x 150 (50free50choice50free)
------
200 easy