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
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
To learn more, please visit Mark's Fundraising page:
Mark & Joseph's Mission Trip to Haiti
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!
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!
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.
We will not have practice.
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
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
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
300/200 pull
200 kick
6 x 50 drill
---------
4 x 300/200 free
6 x 50 underwater kick/choice
---------
Choice cool down
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!
See you then!
Thursday
500/400 swim
300/200 pull
200 kick
---------------
12/8 x 125 IM (rotate 50 stroke)
8 x 50 free
---------------
200 easy
300/200 pull
200 kick
---------------
12/8 x 125 IM (rotate 50 stroke)
8 x 50 free
---------------
200 easy
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
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
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.
Please join us after practice tomorrow at The Great American Bagel in the Garden Market Shopping Center.
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!
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!
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
300/200 pull
6/4 x 50 drill/build
---------
10 x 100 free
8 x 25 underwater kick
---------
200 Easy
Total 2800/2300
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
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
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
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
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
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
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
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
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