Saturday

Warm Up:

500 choice


Main Set:

400 pull w/paddles
400 kick w/board & fins

300 swim w/paddles
300 kick w/fins (streamline on back)

200 swim
200 kick w/board

100 TSFGC-up

100 kick (streamline on back)
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Thursday

Warm Up: 800

Do the following 2x;

300 (100 drill / 100 choice / 100 TSFGC-up)
100 kick

Main Set: 1800

Odd repeats: FR
Even repeats: IM-FR (150’s), IM (100’s), IMO (50’s)

3 x 150
3 x 100   @ :10 rest (1st FR is easy, 2nd  FR is  fast)
3 x 50

2 x 150
2 x 100  @ :20 rest (FR is build, IM is easy)
2 x 50

1 x 150
1 x 100  @ :30 rest (All fast)
1 x 50



200 EZ
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Double Practice - June 2013

Please join us at Palmer's in La Grange after practice tonight.  

 Hopefully it'll be nice and we can sit outside or on the roof. 

We'll get back to rotating between Brixie's and Kenny's in fall.

 Next month's double practice (7/25) will be at Irish Times in Brookfield.


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Tuesday

Warm Up: 1000

200 IMS (25 drill / 25 kick)

4 x 50 (25 FR fast / 25 BK, try and maintain speed from FR into BK)

200 IMS (25 kick / 25 drill)

4 x 50 (25 FL fast / 25 BR, try and maintain speed from FL into BR)

200 IMS (4-4-4/12 then FR w/fist to the wall)


Main Set: 1200

8 x 150 FR @ 2:00

The goal here is to do as much of the 150 as possible.  Only rule is you must touch both walls so, you can do a 50 and then go about half way and do a mid pool turn around to get back to the wall before 2:00



200 EZ
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Saturday

Warm Up: 400

400 choice (75 drill / 25 kick)

Main Set: 2400

Some longer freestyle swimming per request

4 x 200 FR pull
2 x 400 FR swim w/paddles

800 FR swim w/fins
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Thursday

400 RIM (50 drill / 50 kick)

2 x 300 FR pull w/paddles (breathing 3’s)

4 x 200 IMS (4-4-4/12 then FR to the wall)

6 x 100 FR  swim w/fins (6 FL kicks off walls)

8 x 50 IMSO (IM 50’s: build, FR 50’s: TSFGC-up)
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Tuesday

Warm Up:  800

800 (150 TSFGC-up / 50 IMO kick)

Main Set: 1600

200 FR
4 x 50 FR w/paddles (hold long stroke count and descend 1-4 by increasing kick each 50)

200 FR
4 x 50 BR (4k1p, 3k1p, 2k1p, swim, descend 1-4)

200 FR
4 x 50 BK pull (descend 1-4 by increasing arm speed each 50)

200 FR
4 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)

200 EZ

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Saturday

WARM UP: 400

400 choice

MAIN SET: 2350
Choice of equipment on whole set;

50 FL (kick)
50 FR (build)

50 BK (kick)
100 FR (build)

50 BR (kick)
150 FR (build)

50 FL (8-8-8)
200 FR (build)

50 BK (8-8-24)
250 FR (build)

50 BR (8-8-8)
300FR (build)

50 FR (FAST)
250 (50FL / 50FR / 50BK / 50FR / 50BR)

50 FR (FAST)
200 IM

50 FR (FAST)
150 IM-FR

50 FR (FAST)
100 IM

50 FR (FAST)
50 No FR

150 EZ
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Thursday

WARMUP:  800
400 choice

4 x 100 IMO (25 drill / 25 kick / 25 drill / 25 kick)

MAIN SET:  1800
Four rounds of the following;   
200 IMS (25 FL / 25 FR / 25 BK / 25 FR / 25 BR / 25 FR / 25 FR / 25 FR, IM 25’s are fast, FR 25’s are TSFGC-up)

200 FR pull (descend by round so 4th round is fast)

50 FR kick (kick w/pull buoy)

200 EZ
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Tuesday

Warmup:  700
400 (100 FR drill / 100 IM swim)

 6 x 50 FR w/fins

           #1: left arm extended, right arm at side, breathe to right
          #2: right arm extended, left arm at side, breathe to left

 Focus on turning your head to breathe not rolling to breathe, only roll enough for shoulder to break the surface completely on breath side.

          #3: left arm pull, right arm at side, breathe to right
          #4:  right arm pull, left arm at side, breathe to left

 Focus on starting breath before the hand enters the water and pulling your face back into the water.  You should see your hand on the catch of the pull.

          #5 & 6: swim breathing every 3

Focus on incorporating breathing style worked on in 50 #1-4 into full stroke swimming

Main Set:  1650
Three rounds of the following:
3 x 150 FR pull no paddles (100 breathing 3's / 50 breathing 5 or 7's)
1 x 100 FR kick no fins (FAST) @ 1:00 rest
Round #1: Use a sendoff that gives approximately :30 rest on the initial 200.  Take the rest!
Round #2: Take :10 off your sendoff
Round #3: Take another :10 off your sendoff

150 EZ
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Swim Across America 2013


Swim Across America (SAA) is a non-competitive charity swim held on July 20th (3rd Saturday in July), which benefits the Rush University Medical 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.  Swimmers under 18 must raise $100.  

Please consider joining the team or supporting a swimmer.

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

2012 SAA
 2011 SAA
 2010 SAA
 2010 SAA
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Thursday

WARM UP:
400 FR (50 TSFGC-up [thumbslide field goal catch up] / 50 swim w/fist)

300 (100 IM drill / 50 choice kick streamline on back)

200 FR (breathing 3,5,7 by stroke)

100 choice kick w/board

MAIN SET: 1800
I like to make swimmers think while they swim so here is a set that will help you think about your bodyline while swimming the long axis strokes. Try to keep a straight line from the head to the toes with the waterline on the top of the head, no bend at the neck or waist.

Four rounds of the following;
1 X 50 BK kick w/fins (streamline on back, hands under water, palms skimming surface)
1 X 100 BK swim w/fins (50 dbl arm, thumbs up- fingers out / 50 swim, keep wide arm pull from dbl arm into regular swim)

Four rounds of the following: Paddles optional
1 X 50 FR pull (hold pull buoy at ankles)
1 X 100 FR swim (no kicking use the core to stabilize your body, focus on swimming straight without letting the legs swing side to side)

Four rounds of the following:
1 X 50 BK/FR swim (alternate 4 strokes BK / 3 strokes FR, focus on seamless transitions by rolling on a long axis)
1 X 100 BK/FR swim (50 BK / 50 FR, build each 50 by kicking faster to increase stroke rate)

200 EZ
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Reminder

Saturday's practice is at 7am during the Summer Session.
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Tuesday

KEY:
IMO = IM order
TSFGC-up = thumbslide field goal catch up (just ask on deck)
4-4-4 or 4-4-12 = 4 left arm strokes – 4 right arm strokes – 4/12 full strokes
H-up = head up FR

WARM UP: 1000m
400 choice
4 x 100 IMO kick
4 x 50 FR drill (kick as far as you can under water then swim TSFGC-up to the wall)

MAIN SET: 1200m
Three rounds total. The first round starts with a 300 FR followed by 4 x 50, round two starts with a 200 FR followed by 4 x 50, and round three is a 100 FR followed by 4 x50. As the FR swims get shorter each round they should get faster. No rest after each round go right into the FR swim after your :05 rest on the 4th 50.

1 X (300, 200, 100) FR @ :30 rest
4 X 50

#1: 25 FL (4-4-4) / 25 BK build @ :20 rest
#2: 25 BK (4-4-12) / 25 BR build @ :15 rest
#3: 25 BR (4-4-4) / 25 FR build @ :10 rest
#4: 25 H-up / 25 FR fast (few breaths as possible) @ :05 rest
200 EZ
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