Thursday

400 swim
300 pull
200 kick
4 x 50 stroke build
Sprint cycle
-------
12/8 x 75 choice
-------
8 x 50 free
or
Relays
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Tuesday

400 swim
300/200 pull
200 kick
Sprint cycle
------
5/4 rounds of:

100 swim
2 x 50 swim
4 x 25 swim

Alternate rounds of free and choice
------
300/200 easy cool down
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Double Practice - January 2013

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday'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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Saturday

100
200
100
300
100
400
100
500
100
------
10/5 x 50 choice,fast
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Thursday

300 swim
200 pull
4 x 50 drill
Sprint cycle
-----
3/2 rounds of:

100 IM
4 x 25 IMO
100 free
4 x 25 free
100 choice
4 x 25 choice
----
4 x 75 easy/fast/easy



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Tuesday

300 swim
200 pull
6x50 drill/build
Sprint Cycle
-----
10/6 x 125 (25 fly,100 free)
10/6 x 50 kick
10/6 x 25 choice
-----
200 easy
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Check-Off Challenge


2013 Check-Off Challenge
The CHECK-OFF CHALLENGE is a postal event designed to motivate swimmers to complete 19 “pool” events and an "open water swim" during the 2013 calendar year. It challenges all levels of swimmers. Novice swimmers can swim new events. Experienced swimmers can try for their personal best times in as many events as practical. Simply “Check-off” each swim on your t-shirt when you complete the event.

Where and when do I accomplish the Check-Off Challenge?
The events may be swum in practice or in meets, in yards or in meters, any time during 2013. The challenge is to complete all events or try new events. COACHES: Sign up your entire team and use the event as a team challenge. Spread out the events over a period of time during practice sessions, progressively building up to the tougher events. The entire team can work together, completing all of the events. The event is open to registered Masters swimmers. Enter by filling out the entry form or enter online. You must have your 2013 registration number before you can enter.

How do I score the Check-Off Challenge?
“Scoring” is simple – just mark the event on the Iditaswim check-off list on the back of the t-shirt or use this handy scoring sheet if you don’t want to mark your t-shirt.

When do I receive my T-shirt?
Swimmers whose entries are received by the end of each month will receive their shirt and cap in the following month. Entries will be accepted until November 1, 2013.

How much does it cost?
Each entry is $24, which includes a custom-designed Check-Off Challenge t-shirt ($27 for XXL t-shirts), Alaska Masters sockeye salmon swim cap and shipping.

The 2013 Check-Off Challenge is sponsored by Alaska Masters Swimming and sanctioned by the Alaska Masters LMSC for USMS, Inc., sanction #563-S002.
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Evanston Meet Recap

Congrats to the 8 MEN who competed today. We had some outstanding performances that lead us to a 3rd Place Team finish! Wow. What could we have been able to do if only a few of our extremely talented women had raced!

Big shout out to Dave who swam in his first swim meet ever. Personal best times in every event! Give him a congrats when u see him at practice! And ask him all about it. He did great AND had fun in the process. You could too!!

See you on Tuesday



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Saturday

800/500 swim
300 kick
4 x 50 build
--------
16 x 25 IMO
100 easy
16 x 25 choice
100 easy
16 x 25 free
--------
meet prep for Evanston or your choice cool down


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Thursday

500 swim
400/300 pull
200 kick
4 x 25 sprint cycle
--------
6/4 x 100 free
4 x 25 easy
4 x 100 choice
4 x 25 easy
2 x 100 free FAST
--------
cool down or meet prep(diving boards)
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St Charles Meet Info

Entries for the St Charles meet need to be sent in by THIS FRIDAY.

Here are the links that you need to use to register:




FYI,  We will be figuring out and deck entering our relays that morning.



















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Tuesday

400 swim
300 pull
200 kick
4 x 50 build free
--------
8/5 x 200 free or IM (Sorry Tony!)
--------
Cool down or Starts/relay exchanges
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Mark Your Calendars!

It's time to start planning! 

June 23 - Pleasant Prairie Triathlon
July 20 - Swim Across America
July 21 - Ironman 70.3 Racine
August 11 - Swim to the Moon
August 11 - point to la pointe swim (Bayfield, WI)
September 7 - Big Shoulders
September 8 - Ironman Wisconsin
October 13 - Bermuda Round the Sound (RTS) Swim, Chicago Marathon

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Saturday

Don't forget to turn in your meet entries for the Evanston meet!

600/400 free
200 pull
200 kick
Sprint cycle
-------
4 rounds of
100 IM
50 free
2 x 25 choice

-----
8 x 75 free/stroke/free

or meet prep for Evanston(by diving boards)
-----
Cool down
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Volunteers Needed!

Dare2tri is hosting a couple more swim clinics for the Veterans at the Hines Spinal Cord Injury Unit and would love your help.

The events will take place at the Waters Edge (545 John Street) from 9 AM – 11 AM on the following dates:

Thursday, January 31
Thursday, February 28
Thursday, March 28

Karin Carney, Sharon Bielski, Terry Shea, and Nicole Goers have participated in previous clinics and can answer general questions about volunteering.

Please contact Keri Schindler at 847-942-6937 or keri@dare2tri.org if you are interest in helping out.
What do you do as a volunteer?
It all depending on your comfort level.  Based on the last clinic...

There are veterans who just wants to get in the water and move around (similar to water aerobics).  As a volunteer, you just hang out with the veterans in the water and keep them company.

There are veterans who haven't been in the water in ages so you help them become re-acclimated to the water (e.g., helping the veteran walk from one end of the pool to another, helping the veteran float on their backs with the assistance of noodles, helping the veterans become comfortable putting their face in the water, assisting them in swimming).  As a volunteer, you want to make sure the veteran feels safe as they try new things in the water.

There are veterans who are working to improve their strokes and distances. We were told many veterans are trying to become scuba certified so they are practicing to meet the scuba swimming requirement. 

Two volunteers are typically placed with each veteran to help with stability and making sure the veteran feels safe.
 The water can get chilly after awhile, so you might want to bring a wetsuit if you have one.


 
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Tuesday & Thursday

On Thursday, I would like anyone who is looking to compete in meets this year to meet in the balcony at 7:30. We are trying to figure out our plans for the upcoming meets as well as Nationals.


Tuesday

200 skips
-------
20 minute AMRAP:
25 fly
25 choice
50 free
50 choice
------
16 x 25 sprint choice

Or

Starts, turns, relay exchanges
------
Cool down

Thursday
500/400 swim
300/200 pull
200 kick
4 x 25 sprint cycle
------
10/8 x 125 rotate first 50 stroke, rest is free
10/6 x 50 sprint free
------
Cool down of choice


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Saturday 6am

600/400 free
200 pull
6/4 x 50 kick,build
4 x 25 sprint cycle
-------
16/12 x 75 free/choice/free
8 x turn 25's(middle of pool)
8/6 x 50 underwater kick/sprint free
-------
200 easy
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Thursday

It's a new year and time to shift our focus to competition training. Tighten up your goggles.....it's about to be "Go Time"

400/300 swim
300/200 pull
200 kick
4 x 25 sprint cycle
-----
3 rounds of:

4/3 x 100 free or IM descend your intervals by rounds.

----

16 x 25 choice (start in middle of pool and practice your turns)

6 x 50 choice FAST

----

200 easy
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Go The Distance

Interested in tracking your yardage/mileage in 2013?  

If so, consider signing up for U.S. Masters Swimming's free Go The Distance (GTD) program. 


"GTD is a self-directed program intended to encourage Masters swimmers to regularly exercise and track their progress. There is no time limit for the distance milestones, except that they must be achieved in the calendar year 2012. Speed does not count - just the effort to attain whatever goal you set for yourself.

GTD is on the honor system - you track the distance you swim. Daily, weekly, or monthly, you enter that information into your online Fitness Log (FLOG). When you achieve certain milestones, ranging from 50 miles through 1500 miles, you will be recognized on the U.S. Masters Swimming website and will receive special prizes from Nike Swim, our event title sponsor for the event.

There is no cost to enter GTD. You may register for GTD through your FLOG in the My USMS section of the website. Your FLOG allows you to to track all your fitness activity, not just swimming, while simultaneously participating in GTD. Once you've entered GTD, your results are automatically included in the daily summary reports, and your milestone awards are sent directly to you."

In 2012, 3,457 GTD 2012 participants swam a total of 719,148.87 miles (=1,265,702,016 yards, =1,157,357,923 meters).

If you have questions about signing up or participating, feel free to contact Nicole at adventuregoers@gmail.com.
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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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