Lyons Masters Swim Team: February 2013

Thursday

300 Swim
300 Pull
6 x 50 Kick Down/Drill Back
Sprint Cycle

1 x 400 on 6:00 pace
4 x 100 on 1:30 Descend by time 1 > 4
1 x 300 on 4:30 pace
3 x 100 on 1:30 Descend by time 1 > 3
1 x 200 on 3:00 pace
2 x 100 on 1:30 Descend by time 1 > 2

200 Breast Stroke Kicks - Cool Down

Double Practice - February 2013

Please join us at Kenny's (917 West 55th Street, Countryside, IL) after Thursday's practice to celebrate Coach Marc's 21st Birthday.

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 Cancelled!

The storm has shut us down. See you Thursday!

Saturday

400/300 swim
300/200 pull
200/100 kick
Sprint cycle
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4 x 100 free on 1:30/1:45/2:00/2:15
30 secs rest
4 x 100 free on 1:25/1:40/1:55/2:10
30 secs rest
4 x 100 free on 1:20/1:35/1:50/2:05
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8/6 x 50 kick/swim
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200 easy

Thursday

800/500 swim
200 kick
4 x 50 easy/build
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4x25 fly
100 IM
4 x 25 back
100 IM
4 x 25 breast
100 IM
4 x 25 free
100 IM
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4 x 75 swim/drill/swim
4 x 50 underwater kick/swim
400 easy

ILMSA state meet update

It sounds like the distance events are already starting to fill up with the 500 free already full.

Don't delay! Register now!

Upcoming Meets

Here are the upcoming meets:

Naperville Central Masters Meet (Mar 10)
Elgin Blue Wave Winter Blizzard Meet (Mar 17)

Do people have a preference for which meet we should target? March 10th or March 17th?

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Also, you can now register for the upcoming 2013 ILMSA State meet:

ILMSA State Meet (Apr 25-28)

Online registration - Opens 2/18, closes 4/11
Meet information sheet
Paper meet entry form - online registration is strongly suggested instead of entries sent by postal mail

We already have at least one person registered! Nice job, Mont!

Tuesday

300 swim
6/4 x 150 kick, drill, swim
sprint cycle
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6/4 x 125 IM or free (first 25 is FAST)
6/4 x 50 choice
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2 x 100 free FAST - record your time - 3:00/3:30 interval
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6 x 75 easy/fast/easy
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200 EASY

Happy 21st Birthday to Coach Marc!

Saturday Practice

500 swim
300 pull
Sprint Cycle
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8/6 x 50 kick
8/6 x 50 IMO
200 swim. Record your time.
6/4 x 75 free,IMO,free
6/4 x 75 FAST free
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Cool down

ILMSA state meet info

http://ilmsa.com/files/ILMSAMeet2013.pdf

Check it out!

Thursday

300/200 swim
200 pull
8/6 x 50 kick, drill
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20 min AMRAP

50 free
5 push ups (optional)
50 stroke
10 air squats (optional)
25 free
10 seconds rest
25 fly
20 second plank (optional)
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Bonus set if time
------
300 cool down

Tuesday

I can't take credit for this workout, I just liked it and thought we should do it.

Enjoy!

This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. Dynamomultisport.com Shanks gave two options for swimmers of different speeds.

Jacob’s Ladder: 2600 swim workout

Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice

Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kick

Cooldown
100 easy

Jacob’s Ladder extended: 3100 swim

Warmup
200 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s

Main Set
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.

Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. All freestyle with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25

Cooldown
100 choice

source: http://triathlon.competitor.com/2013/02/training/one-hour-workout-jacobs-ladder-swim-workout_70101