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)


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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

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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
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Merry Xmas

Wishing everyone a joyous holiday with family.

See you on Thursday 12/27 at 8pm!

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Saturday's Holiday Practice - 6:00am


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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!


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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
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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
on

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
on

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!

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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
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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



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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
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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

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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
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Saturday 6am

200 skips
--------
6/4 rounds of

125 free
75 IMO(no free)

---------
10/8 x 50 underwater/choice
---------
Choice cool down

SKIPS = Swim, Kick, IM, Pull, Swim
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Help Mark Help Haiti

Mark, a Lyons Masters swimmer, is collaborating with a local Haitian mission group called Loving Hands Ministry to help establish medical clinics in remote villages of Haiti.

To learn more, please visit Mark's Fundraising page:

Mark & Joseph's Mission Trip to Haiti
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Double Practice - November 2012

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice for a little social get-together.

No purchase necessary.

Kenny's Thursday Specials: 
$3 U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo Chicken) w/fries or chips

Hope to see you all there!
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Tuesday is Cancelled

I just got word that a transformer at LT south just blew. There is no power at the school.

We will not have practice.
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Thursday

400 swim
300 pull
200 kick
4 x 50 drill,build
-----------
5/3 rounds of:

100IM
25 free
25 choice
25 free
25 choice
100 free
-----------
200 easy
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Tuesday

400/300 swim
300/200 pull
200 kick
6 x 50 drill
---------
4 x 300/200 free
6 x 50 underwater kick/choice
---------
Choice cool down
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Thanksgiving Day Practice Schedule

We will be kicking off the holiday with a morning practice from 7:00-8:30am. The workout will be posted before hand.

See you then!
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Thursday

500/400 swim
300/200 pull
200 kick
---------------
12/8 x 125 IM (rotate 50 stroke)
8 x 50 free
---------------
200 easy
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Tuesday

300 swim
200 pull
200 kick
4 x 50 drill/build
4 x 25 sprint cycle
--------------
30 minute AMRAP

25 Fly
25 free
6 pushups(optional)
100 IM
10 squats(optional)
25 free
25 choice
----------------
your choice cool down
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Double Practice - November 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.

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Monday Night Water Polo

From Coach Lauren:

As the great Oliver Wendell Holmes once said (to think about when you are questioning coming to play water polo on Monday nights)...

"We do not quit playing because we grow old, we grow old because we quit playing"

On that note: For a measly $3 you can join us again this coming Monday, November 12 at 8:15pm for open water polo. This week we will incorporate some more 6-5 and 5-6 situations to jazz it up a little bit.

Don't forget to tell any friends and family that might be interested. We welcome all levels of players!
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Saturday

800/500 free
300/200 pull
6/4 x 50 drill/build
---------
10 x 100 free
8 x 25 underwater kick
---------
200 Easy

Total 2800/2300
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Thursday

I won't be there tonight so be nice to Megan and Marc! Lane lines come out.

Enjoy

400/300 swim
200 pull
4x50 free drill
---------------
200/100 IM
2x50 fly drill
4x25 fly with fins(race finish!)

200/100 IM
2x50 back drill
4x25 back with fins(race finish!)

200/100 IM
2x50 breast drill
4x25 breast (perfect pullouts)

200/100 IM
2x50 free drill
4x25 free with fins(race finish)
-------
300 easy

Total is 2700/2200

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Tuesday

400/300 swim
200 pull
200 kick
6/4 x 50 drill/swim choice
----------
16/10 x 75 free/IMO/free
12/8 x underwater/free with fins
----------
300 Easy choice
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Saturday

500/300 swim
200 kick
200 pull
100 IM drill
----------------
3/2 Rounds of:

200 choice
2 x 100 choice
2 x 50 free
2 x 25 underwater dolphin kick
-----------------
200 Easy
on

Thursday

400/300 swim
200/100 kick
300/200 pull
4 x 25 sprint cycle
-----
8/6 x 100 free
4 x 25 choice
8/6 x 100 choice
-----
200 easy
on

Tuesday - AMRAP

15 min warm up your choice

---------

30 min AMRAP

100 IM
50 free
2 x 25 choice

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

15 minute cool down
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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
on

Saturday

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

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


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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!

on

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



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Tuesday

Tuesday

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




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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



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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.
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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

----------

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

-----------
Your choice cool down

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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?!?


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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.


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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!
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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
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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

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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


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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


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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


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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.
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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#2 = Under Water Arm Sweeps

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

See you at the pool!

Coach Steve
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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


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Saturday AM - 6-7am

500/300 free
8/6 x 50 your choice on 1:00/1:20
4 x 25 sprint cycle
--------
30 minute AMRAP

100 free
50 kick,swim
25 choice stroke (not free)
25 free

--------
Your choice cool down

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Double Practice - September 2012

Coach Steve gives Double Practice a Thumb's Up

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after tonight's practice for a little social get-together.

No purchase necessary.

Kenny's Thursday Special:  $3 U-Call-It's *no shots & no rocks*

Hope to see you all there!
on

Thursday

***Remember, Saturday practice is at 6-7am.

Next week we will start working on backstroke and breaststroke.

400/200 swim
10/6 x 50. Drill/swim
200 kick
10/6 x 25 your choice
---------
8/4 x 125. #3,#4, 75 free
10/6 x 50 IMO,free (by 25)
---------
Your choice cool down
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Tuesday

Bringing it all together today! See you tonight.

300/200 swim
8 x 75 drill
-odds are #1,#2,#3
-evens are #2,#3,#4
4 x 25 sprint cycle
-----------
10/6 x 100 free on 1:40/2:15
12/6 x 25 IMO (no free)on :40/1:00
-----------
200 Easy



Total=2500/1850



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Freestyle Drills

We are going to start working on our new freestyle drills that we are going to be using throughout the season.  Below are some links to each drill.  They provide full descriptions as well as video.  Its a great resource.  Please check it out. 

Free Style Drill Progression:

#1  head lead supine balance drill

#2  hand lead side balance drill

#3 under switch drill

#4 zipper switch drill


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Cheat Sheet

Lyons Masters Swimming Drills



Freestyle Drills

#1 - Head-Lead Supine Balance

Instructions:

  • Lie flat in the water on your back.
  • Slightly contract your abs to keep a straight back throughout the exercise.
  • Keep your head in line with the trunk and slightly tuck in your chin.
  • Keep the arms relaxed and extended at your sides.
  • Start to kick with a gentle flutter kick.
  • If you notice that your hips and legs drop, increase the downward pressure on your shoulder blades and on the back of your head. This should make your hips and legs rise. Don't compensate for your sinking legs by kicking harder!

#2 - Hand-Lead Side Balance

Instructions:

The starting position (Sweet Spot) is the same as the one used in the Head-Lead Side Balance drill:
  • You are floating on the side. The angle between your body and the water surface is around 45°.
  • Your head is still and your face is turned upward. You are looking straight at the ceiling.
  • Your arms are at your sides.
  • You use a supple flutter kick to move forward.
Once you feel balanced and comfortable, it's time to elongate yourself in the water:
  • Extend the bottom arm forward under water until it is straight and in an overhead position.
  • Your palm may be up, to the side or down, whatever feels more comfortable to you.
  • Your arm should be parallel to the water surface or slightly angled down.
  • Adjust your balance to take into account the changed weight distribution.
  • Continue to flutter kick on the same side for the rest of the length, then repeat the exercise on your other side, and so on.
  • Practice until you feel completely comfortable floating on the side with an arm extended overhead.

#3 - Under Switch

Instructions:

Push off the wall floating on the side like you did in Hand-Lead Side Balance:
  • Your body is horizontal in the water, rolled about 45° away from a flat position.
  • Your head is in line with the trunk and your face is turned upward.
  • Your bottom arm is straight, floating underwater and extended forward, your top arm rests on your side.
  • Your legs are flutter kicking.
  • Now roll your head and turn your face downward. Your body rolls a little bit too until it is at a 90° angle with the water surface.
Take a few moments to adjust your balance then do the following:
  • Your top arm is the recovering arm. Sneak it forward in the water and close to your body, with your hand following the midline of your body, and the palm turned inward.
  • Your other arm starts to sweep backward at the same time, pushing against the water for propulsion.
  • When you can see your recovering hand in front of your face, roll your body as a unit toward the other side until you are back into the initial position but on the other side.
  • Breathe in a few times and adjust your balance, then repeat the same movements toward the other side, and so on.

Swimming Drill Tips

  • Practice until you have internalized the right moment at which you must roll toward the other side.
  • Remember to roll your body as a unit, don't anticipate the rotation with your head.
  • Exhale continuously as soon as your face is submerged.
  • Once you become proficient with this swimming drill, try to do double and triple switches: don't roll your head upward after the first switch but keep it down and do a few arm switches in that position before rolling up.
  • You can also try to add more snap into the hip rotation to drive the switches.

#4 - Zipper Switch

Instructions:

 This drill starts exactly like Under Switch:
  • You are floating half on your back and half on your side.
  • You use a supple flutter kick for moving forward.
  • Your top arm rests on your side, your bottom arm is extended forward under water.
  • Your face is turned toward the ceiling.
Once you are balanced, rotate your head in a downward position:
  • Your body rolls into a position where it is at a 90° angle with the water surface.
  • Your face is turned toward the bottom.
  • Your arms have kept their respective positions.
Take a few moments to rebalance, then start the recovery forward of your top arm:
  • Sweep your hand forward past your hip, rib cage and shoulder, as if pulling up a zipper.
  • Lead the recovery with a high elbow and let your forearm dangle down from the elbow.
  • Let your hand drag in the water. The pressure of the water against the hand will ensure that you lead the recovery with your elbow.
  • Enter the water with your hand once it has moved past your head.
  • Extend your arm forward under water into the overhead position.
  • As the recovering arm enters the water, the other arm starts to sweep backward and to push against the water for propulsion.
  • Simultaneously roll on your other side and continue the arm movements until one arm is completely extended in the overhead position and the other arm rests on your top side.
  • You are now back into the initial position but floating on the other side. Take a few moments to catch your breath, then start the cycle again toward the other side, and so on.

Swimming Drill Tips

  • Practice the drill until your recovery feels compact and efficient and you can maintain your balance throughout the whole cycle.
  • Once you have mastered simple switches you can practice double and triple switches like you did in Under Switch. Multiple switches teach you the rhythm you will use while swimming the full crawl stroke.
BackStroke Drills:

Back #1 = Hand Lead Side Balance

The drill starts exactly like head-lead side balance:
  • Go to the shallow area of the pool.
  • Lean on your back, push off the ground, start to flutter kick and get into a horizontal position, with both arms at your sides.
  • Once you are balanced, roll to the side, and get balanced again.
Once you are comfortable flutter kicking in this side position, sneak up one of your arms and extend it in front of you.

Drill Tips:
  • When the arm is extended, the palm should either face the side wall or the ground.
  • Try to get balanced again in this new position.
  • Keep this position for the rest of the length, and switch sides for each new pool length.
  • Play with the depth of the arm in the water until you find its ideal position. For some people, the arm is nearly parallel to the water surface while for others, the arm is angled down 45° or more.
  • You should experience that it's easier to keep your hips and legs up in this position because the extended arm provides additional leverage.
  • As you are taller with the extended arm, you should also feel that you slip better through the water and need to kick less to travel at the same speed than in head-lead side balance.

Back #2 - Under Water Arm Sweeps

The drill is an extension of Hand-Lead Side Balance. So the beginning is exactly the same:
  • Go to the shallow area of the pool.
  • Lean on your back.
  • Start to flutter kick.
  • Get into a horizontal position on your back.
  • Roll on your side.
  • Extend one arm in front of you, keep the other arm at your side.
Once you are balanced and comfortable in that position, do the following:
  • Angle your wrist so that your hand faces backwards.
  • Start to push with your hand against the water, and execute a propulsive under water arm sweep.
  • Keep the other arm at your side.
  • Once you have finished your arm sweep, both arms are at your sides. At that moment, extend your other arm forward, and execute the arm sweep with that arm, and so on.
Tips
  • Pay attention to your balance. It is more important to stay balanced and put less force in the arm sweep than the other way around.
  • With each arm sweep, roll from side to side like you learned to do in Head-Lead Side Balance Drills.
  • Try to keep your head still and the face parallel to the water surface.

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Tuesday & Thursday practices

Tuesday

 200/100 swim 
8 x 25 head lead supine balance drill(#1)
8 x 25 hand lead side balance drill(#2)
8/6 x 50 free on 1:00/1:30

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

 6/4 x 100  (25 streamline kick, 25 Drill #2, 50 free) on 2:00

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

4 x 75   #1,#2,free




Thursday

300/200 swim
8 x 25 #3 under switch drill
8 x 25 #4 zipper switch drill
-------------
12/6 x 75 #3,#4, free on 1:40/2:15
 8/4 x 50 free on 1:00/1:15
------------- 
200 easy swim

  


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Thursdays Workout

For Thursday:

I'm happy to explain what this means and how this works to anyone, just ask!  The focus of today will be our streamline position.  I am also going to be trying to move some people around today to find the right lane for your skill level.  Starting next week we are going to get into the drills for freestyle.....

Remember NO PRACTICE THIS SATURDAY, enjoy your weekend.


For more information on a proper streamline, CLICK HERE


300/200 swim
8/4 x 50 free
--------------
16/8 x 25 - Long Streamline off the wall into nice easy freestyle

 8/4 x 50 - Long Streamline off wall and freestyle kick 1st 25
               (no kickboard) / your choice stroke

 6/4 x 100 - Long Streamline off EVERY WALL, easy freestyle
---------------
4/2 x 75 free/choice/free

 Total = 2300/1350




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Homework assignment

Great first practice on Tuesday!  Thanks for everyone's patience as we slowly find our groove.

I wanted to share with all of you a great place to find videos and descriptions of many of the swimming drills out there.  While we will not be using all of these, it helps give a great path to follow to help improve your strokes.  I'll be referring back to this website through out the season, so start studying up now!

Enjoy! Swimming

TO ALL NEW SWIMMERS:

if you look at the top right side of our webpage you will see an "email subscription" field.  You can enter your email address there to get emails sent to you everytime I do a post to the website.  SIGN UP NOW BEFORE YOU FORGET!
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Lots of information

Congrats to all of those who competed in so many different events over these past two months! So many of you have reached out past your comfort zone and I applaud you for it! Let's keep that trend alive!

We are starting this years season much earlier than we have in the past. By doing so, we have some conflicts with the LTHS Highschool Team. Our first 2 Saturday practices of this season are canceled. After we get through these 2 weeks we should be fairly uneffected for the most part moving forward.

So for your first day of practice this is what I can tell you.

Please meet up in the bleachers at the deep side of the pool. I am now coaching part of the age group team that has practice before us so I will get up there a minute or two after 8pm. Please no heckling!!

We will be going over our plan for the season, safety information and a few other items. There will be time for questions!

Then you can change into your suits and participate in a quick and easy swim practice.

New swimmers to the team must give me a copy of your USMS registration. See me after the meeting and we can talk before you get in the pool.

See you Tuesday night!

Coach Steve



on

Weekend

It's a BIG weekend for some of our swimmers.

We have individuals participating in the Big Shoulders 5K Swim, Ironman Wisconsin, and S.O.S. Triathlon.

Let's wish them all good luck! 

P.S. We expect to see you all on Tuesday.

on

Practice Starts Soon...

2012 - 2013 FALL/WINTER/SPRING (9/11/12 - 5/23/13) - $350

CLICK HERE TO REGISTER

All team members are required to have a current USMS membership for insurance purposes.  To Join or Update your USMS Membership, CLICK HERE. 

PLEASE provide Coach Steve with a copy of your current USMS card on your first day of practice.  You will not be allowed to enter the water without a copy of your card.  Most memberships expire on December 31st so you may only need to print out your card.  We'll be re-checking membership on January 1st.

When joining/updating:

Your LMSC or club's officical abbreviation:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Your Workout Group:  LYON

We will not have access to pull buoys, paddles or kickboards this year.  Please bring your own if you want to use them during practice.
on

Saturday Open water

This season is approaching quickly. Please be sure to register and stay tuned for more information regarding Day 1

I have been getting contacted a lot about people looking to meet up at the lake this Saturday. I won't be there, I I know a few of you are. Please comment on this post to help coordinate a swim time and location if you are planning on heading down


See you soon.
Steve
on

Don't Miss Out on the T-Shirt!

Don't forget to RSVP for the Carney Canter Pub Run on August 25th.  T-shirts are only guaranteed to those who RSVP by August 8th (aka Wednesday).

RSVP by emailing Karin at kkjbcarney@comcast.net.  Be sure to include your t-shirt size.


This pub run will help raise funds for brain cancer research.  A $25 donation will entitle you to a Pub Run t-shirt, drink specials, pizza and fun!

Grab your running shoes, rollerblades, or bikes and join us at any time along the route.

2012 Pub Run Schedule (preliminary):
4:30-5:00 - Meet/Drink at Palmer's
5:00-5:30 - Run to Joe's Saloon
5:30-6:00 - Drink at Joe's Saloon
6:00-6:30 - Run to Irish Times
6:30-7:00 - Drink at Irish Times
7:00-7:30 - Run to Brixie's Saloon
7:30-        - Pizza and drinks at Brixie's
on

FALL REGISTRATION IS OPEN


FALL REGISTRATION IS NOW OPEN!


2012 - 2013 FALL/WINTER/SPRING (9/11/12 - 5/23/13) - $350

CLICK HERE TO REGISTER

All team members are required to have a current USMS membership for insurance purposes.  To Join or Update your USMS Membership, CLICK HERE


PLEASE provide Coach Steve with a copy of your current USMS card on your first day of practice.  You will not be allowed to enter the water without a copy of your card.

For our first practice, we will be meeting up in the bleachers to go over the plan for our season and answer any questions you may have.  Expect to only have about 30 minutes in the water on that first day.

Looking forward to seeing all of you again!

Coach Steve
on

Final Countdown


Swim Across America (SAA) is this Saturday and we still need to help to ensure all 8 swimmers get to the mandatory $500 mark.  

Ultimately, we have two days left to raise $75!

Any help ($1, $2.50, $5, $10, $20) would be greatly appreciated. 


Thanks!
on

Altitude Training

Mike and I hooked up in Steamboat for a mountain bike ride. He has also been swimming with the Masters team here while in town. What have you been doing in the off season??

on

Carney Canter Pub Run

Mark your calendars for the 4th annual Carney Canter Pub Run on Saturday, August 25th.

Organized by our very own Karin Carney, this pub run will help raise funds for brain cancer research.  A $25 donation will entitle you to a Pub Run t-shirt, drink specials, pizza and fun!

Grab your running shoes, rollerblades, or bikes and join us at any time along the route.

2012 Pub Run Schedule (preliminary):
4:30-5:00 - Meet/Drink at Palmer's
5:00-5:30 - Run to Joe's Saloon
5:30-6:00 - Drink at Joe's Saloon
6:00-6:30 - Run to Irish Times
6:30-7:00 - Drink at Irish Times
7:00-7:30 - Run to Brixie's Saloon
7:30-        - Pizza and drinks at Brixie's

Please rsvp to kkjbcarney@comcast.net with your t-shirt size.  T-shirts are guaranteed to those who rsvp by August 8th.

Please make checks out to Karin Carney and drop off at her house or bring with you the night of the run.

Please pass on to anyone-the more the merrier!




on

Our last practice

Great job this year! I've seen some remarkable improvements out of you guys this year and am looking forward to next season!

For our final practice we are going to do a little bit of everything:

500/300 swim
300/200 pull
200/100 catch up drill
4 x 50 kick
----------
200 IM
4 x 50 IMO
500/300 Tennessee Drill
200 choice
4 x 50 choice

Rest and summon the Eye of the Tiger

100 free for time
----------
300 easy
on

Tuesday

Remember, after practice tonight, Karin is hosting our end of the season party. Hope to see you there! For directions, email me or bug her on Facebook.

600/400 swim
300 pull
4 x 50 build
----------
8/6 x 200. 20 seconds max rest between!
----------
4 x 50 nice and easy
Now it's time to party!

on

Racine half ironman results

Nice job to all 3 of you!
on

Saturday

800/500 swim
4 x 50 sprint cycle.

----------
30 minute AMRAP

100 IM
5 pushups(optional)
50 free
10 air squats (optional)
50 free from starting block
-------
Your choice cool down.
on

Thursday

400/300 swim
300/200 pull
200/100 kick

----------

3 x 300 free
200 IM
10/6 x 50 underwater between the center ladders.

---------

300 easy

on

End of the Season Party - Next Tuesday (7/17)

Mark your calendars and plan on heading over to Karin's house after practice next Tuesday (7/17) to celebrate the end of the season.

Thanks Karin!
on

Tuesday

Only 5 more practices left! Last day is July 19th. The south campus pool is being drained on July 20th.

Stay tuned to the website for updates on the new season.

300 swim
200 pull
200 drill
-------------
6/4 x 100 free
6/4 x 100 IM
6/4 x 200 free
-------------
Your choice cool down.

on

Saturday

2 choices

First choice:

1 hour swim. Record your distance!

Or

Second choice:

Coach Marc's challenge. Can teams of you beat him as an individual?? Let's find out!
on

Thursday

1000 swim
300 swim
4 x 100 choice/free
300 swim
4 x 100 kick/free (no equipment)
600/200 DPS

Get ready for coach Marc's challenge on Saturday. Details coming soon!





on

Tuesday

Practice schedule this week is normal.

400/300 swim
300/200 pull
8 x firecracker 50s (rocket jumps at cones)
-----------
8/6 x 200. Odds are IM. Evens are free
-----------
200 easy

on

Saturday

200 skips
--------
100IM
4 x 50 fly
100 free
4 x 50 free
100 IM
4 x 50 back
100 free
4 x 50 free
100 IM
4 x 50 breast
100 free
4 x 50 free

Bonus set:
20 x 25 choice

on

Leon's on TV

You can watch some of our team mates competing on TV. Tune in!


Read more:

Comcast Sportsnet Chicago, presents, Leon's World's Fastest Triathlon.

Best of the U.S announced Leon's "World's Fastest" Triathlon as host of the 8th annual National Championship, June 2, 2013. Qualifying races for the 2013 Championship run throughout 2012.



In 2013 Leon's Triathlon is celebrating its 30th anniversary as is Zoot Sports. Together they have teamed up to create the Zoot Team Cup Challenge Championship. Teams of 5 to 10 members compete for the title of Fastest Male Team, Fastest Female Team and Fastest Coed Team. Leon's has also created the Amateur All Star Class for triathletes that are the best in their class.



Leon's Triathlon was picked as one of the World's Best Triathlons this year by Triathlete Magazine and Insid Triathlon. In 2013 the Leukemia Team in Training will be participating in Leon's Triathlon.



Leon's, World's Fastest Triathlon, held at Wolf Lake Park, Hammond, IN, will be televised on Comcast Sportsnet Chicago and affiliates, part of the NBC Sports group, on the following dates:


Leon's World's Fastest Triathlon Chicago Comcast Sportsnet, Channel 37 and 200 Chicago DMA, DISH 429, DirecTV665.

Sat 06/30/12 3:30 PM
Sun 07/01/12 7:00 PM
Wed 07/04/12 11:00 PM
Thu 07/05/12 3:00 PM
Fri 07/06/12 11:00 PM
Sat 07/14/12 5:00 PM
Sun 07/22/12 4:00 PM

Also airing on Comcast SportsNet Northwest, California, Philadelphia and Mid-Atlantic. Check your local Comcast Sportsnet TV listing.
See behind the scenes features and Triathlete interviews. Unprecedented extra camera angles from the air and water to bring you up close to the action. No one gets you closer.




on

Show Your Support!

Please visit our Swim Across America website and show your support for your fellow swimmers and coaches.  Each swimmer must raise $500 to participate (not as easy as it sounds).  Thanks!

http://www.swimacrossamerica.org/goto/lyonsmasters

on

Thursday

500 swim
200 drill
4 x 50 sprint cycle
--------
7/5 x 300
--------
200 easy

3200/2600
on

Tuesday

300 swim
200 pull
4 x 50 build
-----
8/6 rounds of:

100 "see below"
50 free drill
50 free build
50 free sprint
50 free easy

1. IM
2. Fly
3. Back
4. Breast
5. Free
6. IM
7. Back
8. Breast

3100/2500
on

Open water swim

Hey all Check this out!

Please help us publicize the 4th Annual Ohio River Open Water Swim held on August 11, 2012 in Prospect (Louisville area), KY.

This is a great chance to introduce swimmers to open water.
· Events include a ½ mile, 1.2 mile and 2.4 mile races.
· The entire course is accessible to spectators along the riverbank.
· No age restrictions. Last year swimmers ranged in age from 10 to 65.
· Safety personnel include kayakers, the Coast Guard and local fire departments.
· Act now and save $10. Early registration discount ends June 30, 2012.

For more information, see our website: http://ohioriverswim.weebly.com/

Thanks for your help.

Randy Scherer
Ohio River Swim - Aug 11, 2012
502-228-5876
615-224-6150 (fax)
OhioRiverSwim@insightbb.com
www.OhioRiverSwim.weebly.com

on

Sunday

Swimmers,

The dare2tri organization has 12 athletes racing at Pleasant Prairie this Sunday.  They have 2 athletes doing the Olympic distance race, 7 doing the sprint race and 3 doing the duathlon.  They are looking for a few more handlers who can hand the athletes their legs and crutches etc. when they get out of the water or help them get ready for bike to run etc.  This role does not require you to do any portion of the race with your athlete.  

They also need a few guides for our wheelchair athletes.  This role will require you to bike with your athlete when they bike and bike with them while they run.  You do not need to swim with them.  You will need to bring your own bike for this.  

The Olympic and Sprint will start for our athletes at 6:30 AM and then the duathlon will start around 7:00ish.  They are asking handlers to be there around 5:45 if you are helping a Olympic or Sprint triathlete and around 6:30 AM if you are helping a duathlete.  

Please contact Keri Schindler (KSchindler@glasa.org) if you are interested in any of these roles. 

Thanks so much!
on

Saturday

1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 = 3200

Or

1,2,3,4,5,6,7,6,5,4,3,2,1 = 2450

on

Thursday

1000 swim
--------
10/7x100 free on 1:35/1:50/2:15
8/6x 50 choice on 1:00/1:15
5/4x 100 IM on 1:45/2:00/2:25
--------
100 easy
on

Tuesday

200 kick
200 swim
200 DPS swim
200 pull
200 pull with paddles
200 swim with paddles and fins
200 DPS swim with fins
200 swim with fins
200 FAST KICK swim
200 record your time
200 5 secs faster
200 5 secs faster
200 5 secs faster
continue to failure

4 x 50 DPS swim
4 x 50 easy

Enjoy!
on

Saturday - Short Course

Water Polo is having a tournament this weekend so we will be back to short course for the weekend only.

We still need four more swimmers for Swim Across America!

600 swim
4 x 100 drill/choice
----------
The rest you will find out at practice.
on

Butterfly

Currently, we have four swimmers signed up to participate in Swim Across America (SAA) on August 4th.  We're looking for at least six five four more swimmers to join the team.  

If we get four more swimmers, Coach Steve will swim butterfly for a portion of his swim!!! 

Please consider joining the team or supporting a swimmer.

http://www.swimacrossamerica.org/goto/lyonsmasters
on

Thursday

400 swim
300 pull
6x50 drill on 1:00/1:15
-------
3/2 rounds of

300 free
3x100 choice on 1:40/2:00

-------

Bonus set if time: 8x50 IMO

-------
200 Easy
on

Tuesday

200 swim
200 DPS(distance per stroke)
4 x 50 choice
---------
5/4 x 400 on 6:00/6:30
4 x 50 fast!
---------
200 easy


on

Please help us in our fight

Here is a great opportunity to get some open water experience and help fight cancer.  Please consider joining the team or simply donating to a team member.  Every little bit counts!

If you have any questions, please feel free to contact myself or our Team Captain, Nicole.

Thanks
Coach Steve

-------


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

 2011 SAA
 2010 SAA
 
on

Saturday

200 swim
200 pull
200 catch up drill/finger drag
4 x 50 choice
----------
3/2 x 700 swim. Hold pace on all three. 3 minute rest between each

Embrace the distance work!
on

Pool equipment

Starting next week Tuesday we are not allowed to use any of LTHS's equipment (paddles, kick boards, pull bouys). This means if you want to use swimming equipment, you need to buy your own.

on

Thursday

500 swim
300 pull
4 x 50 choice
----------
3/2 rounds of:

200 free on 3:00/3:15
2 x 100 free on 1:30/1:45
4 x 50 IMO on 1:00/1:15
-----------
200 Easy

Total: 3000/2400
on

Long Course Begins!

The bulk head has been successfully moved!

Lane assignments will be given out at practice.

For Tuesday:

400/300 swim
200/100 pull
6/4 x 50 kick
--------
Descending Interval 100's (you go until you can't make the interval anymore)

1-3 on 1:50/2:00/2:10/2:20
4-6 subtract 5 more seconds
7-9 subtract 5 more seconds
10-12 subtract 5 more seconds
13-15 subtract 5 more seconds
16-19 anyone still making them??

--------

200 cool down.
on

Saturday

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
on

Thursday

Very soon 300's are only going to be 6 lengths long. Work your flip turns today.

600/400 swim
200 pull
200 kick
-------------
6/5x 300 on 4:30/5:15
First 50 is swam with strong kick and fast turn.
-------------
200 Easy

Total 3000/2500
on

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.

on

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

on

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
on

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.
on

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


on

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
on

Saturday

Practice is still at 6am. We will be doing a lot of short and fast swimming.

See you in the am.
on

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


on

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

on

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=?????


on

Tuesday

200 Swim
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
on

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
 
 2011 SAA
 2010 SAA
 
on

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
on

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
on

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.

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
on

Saturday

Thanks everyone for the nice headache I got this morning.  It was a fun outing!

For Saturday @ 6:00am:

300 Swim
200 Pull
100 kick
8 x 50 choice/free on 1:00/1:15
-----------------
4 x 100 IM on 1:40/2:00
12/8 x 75 free, IMO,free on 1:20/1:40
8/6 x 50 kick! on 1:15
-----------------
200 Easy

Total = 2900/2500
on

Thursday

Change of venues....

Thursday's "second" practice is going to be at Brixie's in Brookfield.

As for Thursday nights practice, you have two options:
  1. Deep end workout, all are welcome!
  2. 100 x 25 on the :30 which will take you 50 minutes to complete.
See you Thursday!

on

Tuesday

Congrats to all those who competed in the State Meet over the weekend.  It was a very competitive meet and we did pretty well!  Hopefully we will build on our success this year and see a higher participation level next year!

Registration for the next session is open,  Click here to Register

Thursday we will be having a "Second" Practice at Kenny's Tavern, come join us and celebrate the conclusion to a successful season!

See you tonight!



Tuesday Practice

500 swim
300 pull
4 x 50 build on 1:00/1:15
-----------------
12/8 x 125 free on 2:00/2:20

8 x 50 kick on 1:00/1:15
-----------------
200 Easy
on

Week of April 16th

**** There is no Saturday practice this week****

We will be competing at UIC in the ILMSA State Swim meet.  Come cheer on your teammates!  Click Here for details.  Saturday only swimmers are welcome to attend Tuesday or Thursday's practice

Tuesday

300/200 swim
200/100 pull
200/100 kick
4 x 25 Sprint Cycle
------------------------
300/200 free
6 x 125 free on 2:00/2:20
2/1 x 150 (50 free, 50 choice, 50 free)
6 x 125 IM, rotate the 50 on 2:20/2:30
------------------------
100 easy

Total = 2900/2450




Thursday

500/300 free
4 x 75 free,choice, free
400/200 pull
4 x 50 choice
300/100 kick
4 x 25 Sprint Cycle
-----------------
4 x 100 free on 1:30/1:45
10 x 50 free on :50/1:00
16 x 25 IMO on :30/:40
-----------------
100 Easy

Total = 3000/2400
on

Thursday

200 swim
200 pull
200 kick
200 drill

10 x 50 odds are DPS, evens are swim on 1:00
-------------------------------
 6/4 rounds of:

100 free
10 sec
75 easy/FAST/easy
10 sec
50 kick
10 sec
25 SPRINT
------------------------------
200 easy

Total = 3000/2500
on

Tuesday

Tuesday's Entertainment

500/300 free
300/200 pull
6/4 x 75 kick,drill,swim on 1:30/1:45/2:00
---------------
4 x 100 IM on 1:40
4 x 25 IMO SPRINT
4 x 100 Free on 1:30
4 x 25 free SPRINT
4 x 100 choice on 1:40
4 x 25 Choice SPRINT
---------------
200 Easy

Total = 2950/2500
on

Easter Weekend Festivities

Saturday we have practice at 6:00am to 7:00am

600/400 free
8 x 50 kick on 1:00/1:15
400/200 pull
8 x 25 IMO on :30/:40
--------------
10 x 50 underwater special ops free on 1:15/1:30
16 x 25 choice on :30
--------------
Open swim time til 7:00am
on

Thursday

Thursday

For Most lanes do the following workout; for those of you that feel brave, come see me and declare "Coach Steve, I AM BRAVE".

see you tonight

300/150 swim
300/150 pull
300/150 kick
4 x 75 free/stroke/free
--------------------------
6 x 200 free on 3:15/3:30
  1. paddles and fins
  2. paddles and pull bouy
  3. fins
  4. pull bouy
  5. drill, swim
  6. swim

 12/8 x 25 IMO on :30
---------------------------
200 Easy

Total: 3000/2350
on

Tuesday, Your Triumphant Return to Swimming

Clearly it was spring break last week........

So to welcome you slackers back to the water, here it is:

500/300 Free
300/200 Pull
200/100 Kick

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

2 Rounds of

4 x 125 IMO (rotate the 50) on 1:50/2:00/2:15
4 x 50   stroke/free  on 1:00/1:10
4 x 25 fly or breast kick on :30/:40

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

300/200 EZ while contemplating how glorious your spring break was

Total Yardage: 2900/2400
on

Saturday AM

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 
on

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
on

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!


To sign up click here!
on

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
on

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 = ??
on

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!
on

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
on

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
on

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 = ??????
on

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!
on

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
on

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
on

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
on