Thursday 10/31

WARM UP:  1200 [900]

[200] 300 (50 FR / 50 BK) swim w/fins
100 FR kick w/board (no fins)

[2] 3 x 100 FR (25 left arm / 25 right arm / 50 fist)
100 FR kick no board (25 streamline on BK / 25 field goal position on stomach)

[4] 6 x 50 FR (odds: fast, evens: TSFGC-up)
100 FR kick w/board (no fins)



TEST SET: 

30min. swim (keep track of your yards)

Double Practice - October 2013

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

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



Happy Halloween!

Missing Suit

Ladies - Did anyone pick up a blue and red TYR suit in the locker room Tuesday night? Mary seems to have left her suit behind. 

If you have it, please bring it to Thursday's practice or email lyonsmasters@gmail.com to let us know you have it.

Thanks!

Tuesday 10/29

WARM UP: 800 [400]

[4] 8 x 100 RIMO (25 scull / 25 left arm / 25 right arm / 25 streamline kick on back)

*do 2 x 100 for each stroke, on the first one keep the off arm out in front and on the second one keep the off arm at your side for the one arm 25's*



MAIN SET: 2000 [1500]

[300] 400 FR pull w/paddles (breathing 3's)

[6] 8 x 50 FR (50 MDPS, 50 build, 50 min/max, 50 TSFGC-up)
*get stroke count on MDPS. min/max is minimum strokes maximum speed so hold MDPS count and go as fast as possible.*

[300] 400 FR swim (MDPS)

[12] 16 x 25 FR (6 / 9 / 12 / 15 fast H-up strokes off wall by 25, rest of 25 is easy FR)

[300] 400 FR swim w/fins (3 FL kicks off all walls)

LANE LINES OUT

Saturday 10/26

WARM UP: 1200

     {200 TSFGC-up
     {
2 x{150 IMS (25 drill / 25 swim)
     {
     {150 IM-FR (25 swim / 25 kick streamline on back)


8 x 25 FR kick w/board (fast, no fins)

MAIN SET: 1400 [800]

Descend the FR swim by distance so the 200 is easy and the 50 is fast.  On the IM-FR 75's hold a steady stroke count on every single 75 throughout the set, shoot for 12 or less strokes for FL & BR 16 or less on FR 

200 FR

   [1] 3 x 75 IM-FR (MDPS) @ :10 rest

150 FR

    [1] 3 x 75 IM-FR (MDPS) @ :10 rest

100 FR

   [1] 3 x 75 IM-FR (MDPS) @ :10 rest

50 FR

    [1] 3 x 75 IM-FR (MDPS) @ :10 rest

Thursday 10/24

WARM UP: 500

500 choice stroke (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)


MAIN SET: 1500 [1000]

On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's.  As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)

[4] 6 x 100 FR (MDPS)

[4] 6 x 75 FR (5 push-ups after each 75)

          -1:00 break-

[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)

          -1:00 break-

[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)

Tuesday 10/22

WARM UP: 900

300 FR (50 TSFGC-up / 25 swim)

3 x 100 IM drill

6 x 50 choice kick w/board



MAIN SET: 1600 [1000 skip the 300,200,100 after the 4 rounds]

       
       { 25
 4 x { 50       } @ :05 rest between each distance
       { 75
       { 100



Round #1:  all FR                            Round #2: 25 FL
                                                                          50 (25 BK / 25 FR)
                                                                          75 (25 BR / 50 FR)
                                                                          100 FR

Round #3: 25 FL                            Round #4: 25 FL
                  50 BK                                             50 BK 
                  75 (50 BR / 25 FR)                         75 BR
                  100 FR                                           100 FR

300 IMS (25 IMO / 50 FR)
200 IMS (25 IMO / 25 FR) }  @ :20 rest (IM is fast / FR is easy)
100 IM
             
               



Saturday 10/19 *5:45 START*

This Saturday's practice will be 5:45-6:45 because of the Lyons Pride swim meet.

We will use Thursday's practice.

Thursday 10/17

LT Girls Swim Team has their senior night tonight so we are going to keep things relatively short and simple because there is a good chance we may get in a little late.

WARM UP: 500

500 (100 TSFGC-up / 100 IM left arm only / 100 choice / 100 IM right arm only / 100 TSFGC-up)


MAIN SET: 1800 [1300]

[6] 8 x 100 FR pull w/paddles (breathing 3's)

[8] 12 x 50 kick w/fins
     odds: FR w/board
     evens: FL streamline underwater

[12] 16 x 25 FR w/paddles & fins
     odds: MDPS (get stroke count)
     evens: Sprint (hold stroke count from MDPS) 

Spirit Wear Is In!

If you order any Masters spirit wear it will be available for pick up at tonight's practice.  

Tuesday 10/15

WARM UP: 1200 [900]

[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
     4 x 25 scull

[200] 300 FR pull w/paddles
     4 x 25 IMO (4-4-4/8)

[200] 300 TNT w/fins
     4 x 25 FR (1/2 length H-up / 1/2 length fast)


MAIN SET: 1400 [1050]

[25] 50 FL swim
     50 FR kick

[50] 100 swim (50 FL / 50 BK)
     2 x 50 FR kick

[75] 150 swim (50 FL / 50 BK / 50 BR)
     3 x 50 FR kick

[100] 200 IM swim
     4 x 50 FR kick

4 x [25] 50 IMO swim (build)
     200 FR kick (fast)



Saturday 10/12

Warmup:

500 swim
8x50 kick
8x25 sprint cycle

Main Set:

5x100 dec.
4x100 IMO
3x100 pull
2x100 drill
1x100 FAST

Total:  2600 yds

Thursday 10/10

WARM UP: 1050

600 (100 TSFGC-up / 50 IMO drill / 50 IMO kick)

3 x (3 x 50 FR) @ :10 rest

Go through #1-3 each round
     #1: 25 scull / 25 fist
     #2: 50 (4-4-8)
     #3: 50 kick
here is a video to give you a better idea of how to scull;
http://www.goswim.tv/entries/5654/all-strokes---the-ins-and-outs-of-sculling.html

MAIN SET: 1600 [800]

[2] 4 x (4 x 100) @ pick a interval that gives you :15 rest for 100 FR

Go through #1-4 each round
     #1: 100 FR
     #2: 25 FL / 75 FR
     #3: 25 FL / 25 BK / 50 FR
     #4: 100 IM

Tuesday 10/8

WARM UP: 900 [700]

[200] 300 FR (50 drill / 50 kick)

     6 x 25 (odds: 3 fast FR strokes / 4 easy BK strokes, evens: 4 easy FR strokes / 3 fast BK strokes)

[200] 300 IM ([25]50 drill / 25 kick)

     6 x 25 (odds: 3 fast FL strokes / 3 easy BR strokes, evens: 3 easy FL strokes / 3 fast BR strokes)


MAIN SET: 1700 [1200]
Choice of equipment throughout whole set.
For shorter practice skip the 200,150,100,50 fast.

2 x 225 (25 TSFGC-up / 25 FR)

     200 FR fast

2 x 175 (25 TSFGC-up / 25 FR)

     150 FR fast

2 x 125 (25 TSFGC-up / 25 FR)

     100 FR fast

2 x 75 (25 TSFGC-up / 25 FR)

     50 FR fast

Missing Suit

Guys - Please check your gear bags. Frank lost his bathing suit (black jammer with a red stripe down the side) at last Thursday's practice and thinks someone may have unintentionally stowed it away in their bag.  If you have it, please email lyonsmasters@gmail.com to let us know you have it.

Thanks!

Saturday 10/5

WARM UP: 900 [600]

[200] 300 TSFGC-up

[200] 300 IM ([25]50 drill / 25 kick)

[200] 300 choice

MAIN SET: 1600 [1400]

[3] 4 x 50 IMO (25 left arm / 25 right arm) @ :10 rest

     200 IMS (25 IM fast / 25 FR easy) @ :30 rest

[6] 8 x 25 FL kick (odds: w/board, evens: on back) @ :10 rest

     200 IMS (25 IM MDPS/ 25 FR kick) @ :30 rest

[3] 4 x 50 FR (odds: left arm breathing right, evens: right arm breathing left) @ :10 rest

     200 FR (breathing 3's) @ :30 rest

[6] 8 x 25 FR kick (odds: no splash kick, evens: fast) @ :10 rest

     200 FR (build by 50) @ :30 rest

Thursday 10/3

WARM UP: 700 [350]

            {200 TNT
[1] 2 x {
            {2 x 75 (25 scull / 25 fist / 25 swim)

MAIN SET: 2000 [1600]

[4] 5 x 25 FR (MDPS count strokes) @ :05 rest

[4] 5 x 50 FR pull (hold - 1 stroke count) @ :10 rest

[4] 5 x 75 FR pull w/paddles (hold - 2 stroke count) @ :15 rest

[4] 5 x 100 FR swim w/paddles (hold - 3 stroke count) @ :20 rest

[4] 5 x 150 FR swim w/paddles & fins (hold - 4 stroke count) @ :25 rest

Proof Of Registration

Please bring a copy of your US Masters card to show Joel if you have not already done so. 

 Also, if you registered with Lyons Masters after Sept. 23 bring the confirmation printout with you as well. 

You will need proof of both of these in order to swim.  
  

Tuesday 10/1

WARM UP: 900 [600]

[300] 500 ([50]100 TSFGC-up / 25 IMO drill)

[3] 4 x 50 FR pull (breathing 3's)

[3] 4 x 50 choice kick w/board


MAIN SET: 1600 [omit 50's kick for 1400]

3 x 200 FR w/fins (MDPS, long smooth strokes, ride your legs) @  :10 rest

     50 FR kick (streamline on back)

4 x 100 IM (odds: 4-4-4/8, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)

5 x 50 FR w/paddles (slow arms, fast feet) @  :10 rest

     50 FR kick (streamline on back)

6 x 25 IMO-FR (odds: MDPS, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)