WARM UP: 600
600 choice
MAIN SET: 2050 [1450]
[8] 10 x 25 FL w/fins (easy, fast by 25)
[6] 8 x 75 IM-FL (25 BK / 25 BR / 25 FR)
#1 & 5: BK fast
#2 & 6: BR fast
#3 & 7: FR fast
#4 & 8: all kick
[4] 6 x 200 FR (descend 1-3, 4-6. Make 6 faster than 3)
#1-3: pull
#4-6: swim
Thanksgiving 11/28
WARM UP: 1000 [500, only do 50's]
10 x 50 choice (drill, swim, drill, kick, drill)
20 x 25 IMO (5 of each stroke, build 1-5)
MAIN SET: 1800 [1350]
100 FR pull (MDPS, get stroke count)
[150] 200 FR pull w/paddles (MDPS, hold count)
[200] 300 FR swim w/paddles (MDPS, -1 from count)
100 IM
[150] 200 IMS
[200] 300 FR
100 choice kick w/board
[150] 200 FR kick w/board & fins
[200] 300 FR swim w/fins (3 FL kicks off walls)
10 x 50 choice (drill, swim, drill, kick, drill)
20 x 25 IMO (5 of each stroke, build 1-5)
MAIN SET: 1800 [1350]
100 FR pull (MDPS, get stroke count)
[150] 200 FR pull w/paddles (MDPS, hold count)
[200] 300 FR swim w/paddles (MDPS, -1 from count)
100 IM
[150] 200 IMS
[200] 300 FR
100 choice kick w/board
[150] 200 FR kick w/board & fins
[200] 300 FR swim w/fins (3 FL kicks off walls)
Tuesday 11/26
Votes are in. We will have a optional dry land practice with Lyons Swim Club's strength and conditioning coach Troy Dequaine right before practice from 7:30-8:00.
Some long easy swimming with a little speed mixed in to stretch you out after dry land
500 FR w/fins (50 drill / 50 MDPS)
500 (50 IMO build / 75 FR)
500 FR (25 left arm / 25 right arm / 25 fist / 50 MDPS)
500 (25 choice fast / 75 FR)
500 FR pull w/paddles
Some long easy swimming with a little speed mixed in to stretch you out after dry land
500 FR w/fins (50 drill / 50 MDPS)
500 (50 IMO build / 75 FR)
500 FR (25 left arm / 25 right arm / 25 fist / 50 MDPS)
500 (25 choice fast / 75 FR)
500 FR pull w/paddles
Saturday 11/23
WARM UP: 800
300 choice
2 x 250 (50 FL drill / 50 FR kick / 50 BK drill / 50 FR kick / 50 BR drill)
MAIN SET: 1700 [1100]
3 x 200 IM (build each 200) [3 x 150 IMS]
4 x 150 IMS (25 MDPS / 25 fast) [4 x 100 IM]
5 x 100 FR (odds: fast, evens: easy) [5 x 50 FR]
300 choice
2 x 250 (50 FL drill / 50 FR kick / 50 BK drill / 50 FR kick / 50 BR drill)
MAIN SET: 1700 [1100]
3 x 200 IM (build each 200) [3 x 150 IMS]
4 x 150 IMS (25 MDPS / 25 fast) [4 x 100 IM]
5 x 100 FR (odds: fast, evens: easy) [5 x 50 FR]
Thursday 11/21
WARM UP: 1000
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 drill)
200 FR kick w/board (no fins)
100 IM
MAIN SET: 1500 [1000]
Either you like breaststroke work or you need breaststroke work. The idea of this set is to work on distance off your walls in the first set of 100's and then maintain that distance on the second set of 100's. On the odd 25's work on distance per stroke and maintain that on the evens.
[4] 6 x 100 FR (double pullout off 1st & 3rd turn, flip all turns)
[4] 6 x 100 FR (pullout +1 BR stroke off 1st & 3rd turn, flip all turns)
[8] 12 x 25 BR
Odds: 2k1p no pullout (get a stroke count)
Evens: swim w/ pullout (hold stroke count)
Double Practice - November 2013
Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice (11/21) for a little social get-together.
No purchase necessary.
Brixie's Thursday Specials:
50 Cent Wings (Dressing & Veggies .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
No purchase necessary.
Brixie's Thursday Specials:
50 Cent Wings (Dressing & Veggies .50 Each)
$2 PBR Tallboys
$3 Shots of Buffalo Trace Bourbon
Tuesday 11/19
WARM UP: 900 [600]
[200] 300 (50 drill / 50 swim)
[200] 300 pull
[200] 300 kick
MAIN SET: 1600 [1200]
Each set of 16 done as ([3] 4 x 25 fast, [3] 4 x 25 MDPS, [3] 4 x 25 build, [3] 4 x 25 half fast / half easy)
choice of equipment
[12] 16 x 25 FL
[12] 16 x 25 BK
[12] 16 x 25 BR
[12] 16 x 25 FR
[200] 300 (50 drill / 50 swim)
[200] 300 pull
[200] 300 kick
MAIN SET: 1600 [1200]
Each set of 16 done as ([3] 4 x 25 fast, [3] 4 x 25 MDPS, [3] 4 x 25 build, [3] 4 x 25 half fast / half easy)
choice of equipment
[12] 16 x 25 FL
[12] 16 x 25 BK
[12] 16 x 25 BR
[12] 16 x 25 FR
Saturday 11/16
LONG: 2500 SHORT: 2000
[400] 500 choice (50 drill / 50 swim)
2 x [200] 250 FR pull w/paddles
[4] 5 x 100 IM (descend 1-5)
[8] 10 x 50 FR kick w/fins & board
[16] 20 x 25 choice (25 easy, 25 fast)
[400] 500 choice (50 drill / 50 swim)
2 x [200] 250 FR pull w/paddles
[4] 5 x 100 IM (descend 1-5)
[8] 10 x 50 FR kick w/fins & board
[16] 20 x 25 choice (25 easy, 25 fast)
Meatheads Tomorrow!
When you eat at Meatheads anytime tomorrow, November 15th,
Meatheads will donate 10% of the net sales back to Lyons Swim Club.
Meatheads Willowbrook
7137 S Kingery Highway • Willowbrook, IL 60527 • 630-325-6608
Just let them know you're with Lyons Swim Club at checkout.
Meatheads Willowbrook
7137 S Kingery Highway • Willowbrook, IL 60527 • 630-325-6608
Just let them know you're with Lyons Swim Club at checkout.
Thursday 11/14
Per request we will take out the lane lines in the deep end and have a X-Training practice
WARM UP: 1000
800 FR w/fins (straight swim no stopping)
Shallow: 200 choice kick w/board (no fins)
Deep: width 200 (push-out / dive-in)
MAIN SET:
Shallow: AMRAP (try and get through 4-5x)
50 no FR
100 IM
150 FR
Deep: AMRAP
X-Train course
WARM UP: 1000
800 FR w/fins (straight swim no stopping)
Shallow: 200 choice kick w/board (no fins)
Deep: width 200 (push-out / dive-in)
MAIN SET:
Shallow: AMRAP (try and get through 4-5x)
50 no FR
100 IM
150 FR
Deep: AMRAP
X-Train course
Tuesday 11/12
WARM UP: 900
{200 TSFGC-up
{
2 x{150 IM-FR drill
{
{100 choice
MAIN SET: 1900 [1300]
6 x 25 FL w/fins
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
5 x 50 BK pull NO paddles
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
4 x 75 BR (25 3k1p / 25 2k1p / 25 swim)
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
3 x 100 FR swim w/paddles
{200 TSFGC-up
{
2 x{150 IM-FR drill
{
{100 choice
MAIN SET: 1900 [1300]
6 x 25 FL w/fins
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
5 x 50 BK pull NO paddles
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
4 x 75 BR (25 3k1p / 25 2k1p / 25 swim)
[1] 3 x 100 IM (kick one length streamline on your back in each 100, your choice what length)
3 x 100 FR swim w/paddles
Saturday 11/9
WARM UP: 1000
500 choice w/fins (50 drill / 50 swim)
3 x 100 FR pull w/paddles (breathing 3's)
4 x 50 choice kick w/board (no fins, fast)
MAIN SET: 1600 [800]
[1] 2 x 200 FR (MDPS)
[1] 2 x 200 FR (50 no FR / 150 FR)
[1] 2 x 200 FR (150 FR swim / 50 FR kick)
[1] 2 x 200 IMS (25 IMO / 25 FR)
500 choice w/fins (50 drill / 50 swim)
3 x 100 FR pull w/paddles (breathing 3's)
4 x 50 choice kick w/board (no fins, fast)
MAIN SET: 1600 [800]
[1] 2 x 200 FR (MDPS)
[1] 2 x 200 FR (50 no FR / 150 FR)
[1] 2 x 200 FR (150 FR swim / 50 FR kick)
[1] 2 x 200 IMS (25 IMO / 25 FR)
Thursday 11/7
WARM UP: 900 [750]
600 choice (straight swim no stopping)
{25 FL kick (3 streamline kicks under water off wall, then arms at side on back at surface)
[2] 4 x {25 FR kick (field goal position on stomach, start fast finish easy)
{25 FR swim (H-up fast)
*all 25's done with fins*
MAIN SET: 1600 [1200]
100 FR (MDPS)
100 FL/FR (3 FL strokes fast off of each wall, easy FR rest of the length)
100 FL/FR (25 FL fast / 25 FR easy)
100 FL/FR (50 FL fast / 50 FR easy)
100 FR (MDPS)
100 BK/FR (6 BK strokes fast off of each wall, easy FR rest of the length)
100 BK/FR (25 BK fast / 25 FR easy)
100 BK/FR (50 BK fast / 50 FR easy)
100 FR (MDPS)
100 BR/FR (3 BR strokes fast off of each wall, easy FR rest of the length)
100 BR/FR (25 BR fast / 25 FR easy)
100 BR/FR (50 BR fast / 50 FR easy)
[skip] 4 x 100 IM (descend 1-4)
600 choice (straight swim no stopping)
{25 FL kick (3 streamline kicks under water off wall, then arms at side on back at surface)
[2] 4 x {25 FR kick (field goal position on stomach, start fast finish easy)
{25 FR swim (H-up fast)
*all 25's done with fins*
MAIN SET: 1600 [1200]
100 FR (MDPS)
100 FL/FR (3 FL strokes fast off of each wall, easy FR rest of the length)
100 FL/FR (25 FL fast / 25 FR easy)
100 FL/FR (50 FL fast / 50 FR easy)
100 FR (MDPS)
100 BK/FR (6 BK strokes fast off of each wall, easy FR rest of the length)
100 BK/FR (25 BK fast / 25 FR easy)
100 BK/FR (50 BK fast / 50 FR easy)
100 FR (MDPS)
100 BR/FR (3 BR strokes fast off of each wall, easy FR rest of the length)
100 BR/FR (25 BR fast / 25 FR easy)
100 BR/FR (50 BR fast / 50 FR easy)
[skip] 4 x 100 IM (descend 1-4)
Tuesday 11/5
WARM UP: 1000 [500]
[1] 2 x 500 choice (25 scull / 75 drill / 25 swim)
MAIN SET: 1500
4 x 50 FR (MDPS, set interval that gives you :10 rest)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :05 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (subtract :10 from interval on first set of 50's)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :15 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (at interval from first set of 50's, hold faster than 4th set of 50's
100 FR kick w/board & fins (build)
[1] 2 x 500 choice (25 scull / 75 drill / 25 swim)
MAIN SET: 1500
4 x 50 FR (MDPS, set interval that gives you :10 rest)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :05 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (subtract :10 from interval on first set of 50's)
100 FR kick w/board & fins (build)
4 x 50 FR (subtract :15 from interval on first set of 50's)
100 choice kick (streamline on back, no fins)
4 x 50 FR (at interval from first set of 50's, hold faster than 4th set of 50's
100 FR kick w/board & fins (build)
Mark Your Calendars!
Tri Smart Masters Meet
Date: December 15
Location: Lemont, IL
Fees: $5 meet surcharge per swimmer. $5 per event.
Events: 500 free, 100 breast, 50 back, 100 fly, 200 IM, 100 free, 50 breast, 100 back, 50 free, 50 fly, 100 IM, and 200 free
Lattof Masters Swim Meet
Date: January 12
Location: Des Plaines, IL
Fees: $5 per event. Deck Entries ($5 deck entry fee + $5 per event). $7 per relay.
Events: 200 free, 100 fly, 200 Mixed Medley Relay, 50 back, 100 free, 200 Medley Relays, 50 breast, 100 Individual Medley, 50 fly, 200 free relay, 100 back, 50 free, 100 breast, Mixed Free Relay
Swim-a-pooloza
Date: January 26
Location: Lemont, IL
Fees: $30 Advanced Entry. $40 Event Day Entry.
Events: 100x100s on the 100 (10,000 yards total), 100x75s on the 100 (7,500 yards total), 100x50s on the 100 (5,000 yards total)
St. Charles Super Bowl Masters Swim Meet
Date: February 2
Location: St. Charles, IL
Fees: $15 for three or less events. $20 for four events. $25 for five events.
Events: 500 free-mix, 400 IM-mix, 100 IM, 100 fly, 50 breast, 100 free, 50 back, 100 breast, 50 free, 100 breast, 50 free, 100 back, 50 fly, 200 free, 200 IM-mix
Date: December 15
Location: Lemont, IL
Fees: $5 meet surcharge per swimmer. $5 per event.
Events: 500 free, 100 breast, 50 back, 100 fly, 200 IM, 100 free, 50 breast, 100 back, 50 free, 50 fly, 100 IM, and 200 free
Lattof Masters Swim Meet
Date: January 12
Location: Des Plaines, IL
Fees: $5 per event. Deck Entries ($5 deck entry fee + $5 per event). $7 per relay.
Events: 200 free, 100 fly, 200 Mixed Medley Relay, 50 back, 100 free, 200 Medley Relays, 50 breast, 100 Individual Medley, 50 fly, 200 free relay, 100 back, 50 free, 100 breast, Mixed Free Relay
Swim-a-pooloza
Date: January 26
Location: Lemont, IL
Fees: $30 Advanced Entry. $40 Event Day Entry.
Events: 100x100s on the 100 (10,000 yards total), 100x75s on the 100 (7,500 yards total), 100x50s on the 100 (5,000 yards total)
St. Charles Super Bowl Masters Swim Meet
Date: February 2
Location: St. Charles, IL
Fees: $15 for three or less events. $20 for four events. $25 for five events.
Events: 500 free-mix, 400 IM-mix, 100 IM, 100 fly, 50 breast, 100 free, 50 back, 100 breast, 50 free, 100 breast, 50 free, 100 back, 50 fly, 200 free, 200 IM-mix
Saturday 11/2
WARM UP: 1000
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 swim)
200 FR pull w/paddles (breathing 3's)
100 choice kick w/board (no fins)
MAIN SET: 1500 [1000]
{6 x 25 choice no FR (1/2 length fast / 1/2 length easy)
{
[2] 3 x {3 x 50 FR (build each 50)
{
{200 IMS (25 MDPS / 25 FR fast kick)
400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 swim)
200 FR pull w/paddles (breathing 3's)
100 choice kick w/board (no fins)
MAIN SET: 1500 [1000]
{6 x 25 choice no FR (1/2 length fast / 1/2 length easy)
{
[2] 3 x {3 x 50 FR (build each 50)
{
{200 IMS (25 MDPS / 25 FR fast kick)
Subscribe to:
Posts (Atom)