Saturday

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

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

Merry Xmas

Wishing everyone a joyous holiday with family.

See you on Thursday 12/27 at 8pm!

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!


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

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

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

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!

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

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



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

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

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