Tuesday 12/30

~ * ~ *~ * ~ *~ * ~ *~ * ~ *~ * ~ *~ *

The countdown to 2015 begins today! This workout will build us up for tomorrow's New Year's Eve challenge (don't forget we added this practice 7-8 AM, Wednesday, Jan 31st!). Let's remember 2014 with tonight's workout :)

~ * ~ *~ * ~ *~ * ~ *~ * ~ *~ * ~ *~ *

200 SWIM

200 KICK

200 PULL

4 X 25 SPRINT CYCLE 

 

14 x 50 FR

                1-4: @:55 / 1:00 / 1:10

                5-8: @:50 /:55 / 1:00

                9-12: @:45 /:50 /:55

                13 & 14: ALL OUT @:40 /:45/:50

14 x 25 @:30 /:40 /:50

                1-4: FLY

                5-8: BK
                9-12: BR

                13 & 14: ALL OUT FR 

14 x 50 FR

                1-4: @:55 / 1:00 / 1:10

                5-8: @:50 /:55 / 1:00

                9-12: @:45 /:50 /:55

                13 & 14: ALL OUT @:40 /:45 /:50  

14 x 25 @:30 /:40 /:50

                1-4: FLY

                5-8: BK
                9-12: BR

                13 & 14: ALL OUT FR

Saturday 12/27

400/300 SWIM

300/200 PULL

200 KICK

4 X 25 SPRINT CYCLE

 

3 X 100 SWIM

3 X 100 IM

3 X 100 ROTATE FAST 50

4 X 25 FAST  

 

3 x 50 SWIM fast

3 x 50 KICK

3 x 50 IM SWITCH

4 X 25 FAST

 

14 X 25

      ODDS: CHOICE

      EVENS: FLY

12/23 Festivus!

Brought to popularity by the 1997 hit sitcom, Seinfeld, December 23rd or Festivus is a different way to celebrate the holiday season--For the rest of us!

Air those grievances with the following set, then join me in the deep end for...

*Those not wanting to participate in the Feats of Strength in the deep end...an additional workout will be posted at the bottom of this post.*

 

First, if you are feeling festive, take a minute with your lane and construct the "Festivus pole" (think kick boards and pull buoys). Traditionally, it's a bare aluminum pole...but, get creative. Otherwise, jump right into to...

 

 

Airing The Grievances: (:30 secs rest between 200s)

 

200/150 swim

200/150 kick

200/150 pull w/paddles

200/150 swim w/fins

200/150 swim w/paddles

200/150 swim w/fins and paddles

 

 

FEATS OF STRENGTH

Now, it's time for the Feats! Pick one of the following...kidding!...You have to do ALL OF THEM--Happy Festivus! We will complete the Feats together...so, let's get started right away with practice today!

 

Feat #1: 400 IM for time from the block

 

Feat #2: 10 x :30 secs tread with 10 lb brick w/ 2 hands out of the water! Rest :30 or switch off with the people in your lane.

 

Feat #3: 10 x 25 @:30 w/ fins underwater

 

Feat #4: Relays! Relays! Relays! Get ready to swim fast!

 

Feat #5: Kenny's

 

---

Don't want to partake in the Feats...do this set

 

4 x 100  IM

5 x 100 FR w/ 5 pushups or 10 squats after each 100

8 x 75

• odds: FR
• evens: 25 choice STROKE (pick your weakest stroke) / 25 FR / 25 choice STROKE (pick your weakest stroke)

Kick set: non-stop...do you see the pattern? Do this for 15 mins!

 

25 ez

25 fast

25 ez

50 fast

25 ez

75 fast

25 ez

100 fast

25 ez

etc...

 

 

 

 

 

 

 

 

Saturday 12/20

The 12 Days of Christmas!

Here’s how it works. Swim day 1. Then, swim day 2 and day 1. Then, swim day 3, day 2, day 1..etc. The goal is to swim day 12 to 1.  Swim with :10 secs rest between 50s

1-50 free

2-:20 vertical kick

3-50 IM (12.5 each stroke!)

4-50 fly/free

5-5 squats

6-50 back/free

7-50 free

8-5 push-ups (in or out of the water)

9-50 kick

10-:20 sec plank

11-50 breast/free

12-100 IM

HOLIDAY MADNESS 2014!

Now starts the FIRST OF 2 WEEKS OF 

HOLIDAY MADNESS!!

We have 2 weeks and 6 practices until the New Year!! It's time to crush those winter blues and attack all the holiday cookie consumption with some time in the pool! A few notes as we look at the weeks ahead!

• Practice on Tuesdays, December 23rd & 30th, have been moved to 7-8 pm. 
• There have been 2 added practices in lieu of Christmas Day and New Year's Day!
• Christmas Eve, December 24th 7-8 am
• New Years Eve, December 31st, 7-8 am
• Saturday practices remain the same 6-7 am
• If you have the energy after all the madness, let's celebrate our last double practice of 2014 at Kenny's on Tuesday, December 23rd. Come, mingle, and Be Merry!

---------------------------------------------------------------

Saturday's Practice

The 12 Days of Christmas!

That's all you need to know for now. See you bright and early!

Thursday 12/18

300/200 swim
200/100 pull breathe 3-5-3-7 by 25
200/100 kick
4 x 50 IMO build/drill
4 x 25 sprint cycle

---

4 x 100 FR rotate FAST 25 FLY @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR rotate FAST 25 BK @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR rotate fast 25 BR @ 1:40 / 1:50 / 2:00

rest 1:00

4 x 100 FR @ your T-pace + :05 (i.e. T-pace = 1:20 + :05 = 1:25)

---

16/8 x 25 @:40 / 1:00
          odd: no breathers
          evens: fast but effortless--max. 3 breaths

100 cool down

3000/2600

Tuesday 12/16

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it in the future! GET YOUR THINKING CAPS ON!

During the main set you will choose 1 of the following to find your Threshold Pace (T-Pace):

1. 1000 for time
2. 3 x 300 @ :30 rest
3. *3 x 100 @ :20 secs rest *for beginning swimmers only

--------------------------

5/3 x 200 @ :20 secs rest     odds: 75 swim / 25 kick
                                         evens: 50 FR / 100 IM drill / 50 FR
---

Choose 1:

1000 for time

• T-pace = Take your total time and divide it by 10. That's your average pace per 100 yards (i.e. 12:30 = 1:15)

3 x 300 @ :30 rest

• Each swim should be within 15 secs of each other.
• T-pace = add all 300s and divide by 9. (i.e. 4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13

*4 x 100 @ :20 secs rest 

• Each swim should be within 5 secs of each other
• T-Pace = Add all 100s and divide by 4

---

Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.

6/3 x 100 FR holding BA @ 1:00 min rest

---

4 x 75 IMO kick / drill / swim
100 easy


varies

2015 USMS Masters Registration

Masters Swimmers--

If you have not already registered for USMS 2015, please do so ASAP. Your current registration will expire 12/31/14

Once you have registered I will receive a confirmation e-mail--no need to bring me a paper copy!



All team members are required to have a current USMS membership for insurance purposes.

Click HERE to renew!

2013 USMS Membership Cost:  $46

Your LMSC:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Workout Group:  Lyons Masters (LYON)


Thank you!
Lauren

Saturday 12/13

400/300 swim every 4th lap is kick

4 x 50 IMO swim / drill                             @ 1:00 / 1:15

200 pull breathe 3-5-7 by 25

4 x 50 FR dec 1-4                                    @ :50 / 1:00

---

4 x 100 FR rotate 25 fast                          @ 1:30 / 1:45 / 2:00

100 easy count strokes per length (SPL)
*Should range 12-16 SPL

6/3 x 50 FR ALL OUT                               @ 1:00 / 1:05 / 1:10
*Goal is get :20-:30 rest*

100 easy count SPL

---

3 x 100 IM no FR rotate 50 stroke              @ 1:40 / 1:50 / 2:00

100 easy count SPL

6/3 x 50 FAST IM switch                            @ 1:00 / 1:05 / 1:10

100 easy count SPL

---

200/100 cool down

3000/2500

Thursday 12/11

200 warm-up

---

4/3 x 150 FR [50 swim / 50 drill / 50 swim] @ :15 secs rest

16/12 x 50 FR @ 1:00 / 1:15 / 1:30
                                            odds: FAST
                                            evens: BUILD
                                           
---

300 / 200 mid 100 is FAST IM or stroke-no FR @ 5:00

300 / 200 swim w/ paddles focusing on Max Distance Per Stroke (MDPS) @ 5:00

300 / 200 broken FR all out FAST! *see below* @ 5:00
                                            50 rest :10 secs
                                            4 x 25 rest :05
                                            100 rest :15 secs
                                            4 x 25 rest :05 secs
                                            50

---

2x: with fins

100 fast kick rest :15 secs

2 x 50 [25 underwater kick / 25 choice fast kick on back) rest :15 secs

---

100 cool down

Tuesday 12/9

500/300 FR [50 swim 50 drill]                           
400/200 pull breathe 3-5-7 by 50                        
300 IM [Drill/Kick/Swim by 25]                           
4 x 25 sprint cycle     
                                     
(1300/1200)
---

3x / 2x:

• 1st & 3rd set are FREE
• 2nd set is choice STROKE or IM
• Adjust interval for 2x thru (~+:10-:15 secs)

200 FAST @3:00

100 FAST @1:30

50 FAST @1:00

50 RECOVERY @2:00

(2500/2000)
---

4/2 X 50 KICK with or without fins
            streamline kick on your back [25 FLY / 25 FLUTTER]

4/2 x 50 KICK w/board
            25 BR kick / 25 FR kick

2900/2400
---

100 cool down

total yards: 3000/2500
   
         

Saturday 12/6

200/100 Swim
200/100 Kick
200/100 IM drill / swim
200/100 Pull
4 x 25 Sprint cycle

---

10/8 x 100 holding a strong pace--pay attention to your time

• odds: FREE @ 1:30 / 1:45 / 2:00
• evens: IM @ 1:45 / 2:00 / 2:15

---

10/8 x 50 choice @ :50/ 1:00 / 1:10

• odds: build
• evens: hold your sprint pace--pay attention to your time

---

12/8 x 25 with fins @:40 / :50

• odds: underwater
• evens: all out FR or FLY

---

200 cool down

3000/

2015 USMS Membership

Don't forget to renew your U.S. Masters Swimming membership for 2015.   

All team members are required to have a current USMS membership for insurance purposes.

Click HERE to renew!

2013 USMS Membership Cost:  $46

Your LMSC:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Workout Group:  Lyons Masters (LYON)

Thursday 12/4

4 x 125 warmup pace last 50 is choice drill

4 x 100 FR perfect technique with FLiPTURNS!

4 x 75 25 swim / 25 kick / 25 swim

4 x 50 swim 25 IMO / 25 FR

4 x 25 @ :30 FAST!

4 x 50 25 FR / 25 IMO

4 x 75 25 swim / 25 kick / 25 swim

4 x 100 IM odds: swim  evens: drill

*4 x 125 FR build
*skip for short workout

100 cool down

3000/2500

Evanston Swim Meet

Attention Masters Swimmers!

There is another option for a meet this Sunday at Evanston! Entries are Due by Saturday December 6th

Additionally, the Candy Cane Meet is on December 14th.

If you are interested in either meet, contact me at lyonsmasters@gmail.com

Tuesday 12/2

500 every 4th lap is streamline kick on back

5 x 100 rotate 25 fast; last one fast one

400 pull breathing 3-5-7 by 25

4 x 100 choice

300 swim alt 100 FR / 100 IM drill

3 x 100 FR dec 1-3

200 FR alt 25 sprint / 25 recovery

2 x 100 IM

100 FR fast but effortless--focus on perfect technique

1 x 100 FR ALL OUT from the BLOCKS (*optional*)

Saturday 11/29

200 SKIPD

 5 x 50 Maximum Distance per Stroke (MDPS)

10 x 25   odds: Drill

            evens: Build

5 x 50 Minumum Stroke Maximun Effort 

5 x 50 Kick

10 x 25  odds: MDPS

              evens: Build

 5 x 50 Long Arms Fast Kick

10 x 25 Fast

Saturday 11/22

Today's workout we are focusing on increasing our endurance for longer distances. This is a good opportunity to concentrate on your Distance Per Stroke (DPS), STREAMLINES!, and flipturns.

---

8 x 50 swim dec 1-4 @ 1:00
200 kick
200 pull

---
For shorter workout (900 yards):

• 200 free knock off 25 each time until at 25.
• Increase your effort until you are sprinting the last 25!
• Rest :15 secs between each distance
• Feel free to incorporate other strokes besides FR

200, 175, 150, 125, 100, 75, 50, 25


For longer workout (1950):

• 300 free knock off 25 each time until at 25.
• Increase your effort until you are sprinting the last 25!
• Rest :15 secs between each distance
• Feel free to incorporate other strokes besides FR

300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

---

200 Cool down choice [25 drill / 25 swim]

Thursday 11/20

100 swim
100 kick
100 IM drill
100 pull
4 x 25 sprint cycle

---

The fast 50s can be your choice (FR, IMO, Stroke, ...) I recommend 25 fly/25 fr...FAST, of course!

16 x 50 @ :50 every 4th one is ALL OUT FAST!

rest 1:00

12 x 50 @ :55 every 3rd one is ALL OUT FAST!

rest 1:00

8 x 50 @ 1:00 every other is ALL OUT FAST!

rest 1:00

4 x 50 @ 1:05 ALL OUT FAST!

---

cool down remaining time

Double Practice 11/20

Tonight is our DOUBLE PRACTICE for November since next week is Thanksgiving. I hope that everyone can join us!

Tonight's double practice will take place at BUCKLEDOWN BREWERY on 8700 W 47th St. It's a small craft brewery and taproom that does not offer food. However, you are welcome to bring your own or order take-out :)

Currently, there are ~7 crafted beers on tap! Check out their website for more information!

Tuesday 11/18

300 swim every 3rd lap is kick

300/150 pull [breathe 3-5-7 by 25]

4/2 x 75 [FR / IMO drill / FR]

---

12/8 x 25 FR [odds-fast; evens-EZ]

6/5 x 50 CHOICE

12/8 x 25 IMO

6/5 x 50 FR

12/8 X 25 CHOICE

6/5 x 50 kick / choice

---

4/2 x 75 CHOICE [drill / kick / swim]

3000/2300

Saturday 11/15

6/3 100 FR dec 1-3

---
pick an interval: 1:20 / 1:30 / 1:45

4 X 75 FR [drill / kick / swim]

4 X 75 IMO [drill / kick / swim]

4 X 75 FR [hypoxic rotation: 3 breaths-2 breaths-1 breath by 25]

4 X 75 IM no FR [FLY & BK= 8 underwater dolphin kicks; BR=double underwater pullouts]

4 X 75 FR [rotate the fast 25--last one fast one!]

4 X 75 IM no FR [rotate the fast 25--last one fast one!]


---

10/6 x 50 w/fins [underwater / choice] @ 1:00 / 1:15

100 cool down

---

3000/2500

Thursday 11/13

500 mix **for shorter workout: begin main set**

 

---

*Shallow end: you will only be able to vertical in the deep end! So, odds only for 25s. Stop at the 25 for the 50s and vertical kick*

2x: 

2 x 100 FR swim / drill by 25 @ 1:30 / 1:40 / 1:45

1 x 200 pull @ 3:00

4 x 75 FR rotate 25 fast; last one fast one @ 1:20 / 1:30

50 ez
 

4 x 25 FLY right into :20 sec vertical fly kick @ 1:00

2 x 50 BK right into :20 sec vertical flutter kick @ 1:30

2 x 50 BR right into :20 sec vertical breast kick @ 1:30

4 x 25 FR right into :20 sec vertical flutter kick @ 1:00

 

---

200 Cool down

 

3000/2500

Tuesday 11/11

With my brother, an active member of the US Navy, I feel this practice should honor those who served and are serving our country! Happy Veteran's Day, America!

[100 S-C-K-I-P-S]
     100 swim
     100 combat swim *BE SURE TO WATCH THIS VIDEO!* switch side by 25
     100 kick
     100 IM drill
     100 pull
     4 x 25 sprint cycle
---

Modified Navy Seals Workout:

3/2 rounds of: [5 x 100 @ 3:00 or at least :30 secs rest]

• These are broken with 5 secs rest.
• Round 1 & 3 are freestyle. Round 2 is IM or choice stroke
• 25s are fast; 50s are long and strong; 75s are build

• 25 / 25 / 50

:20 sec plank

• 25 / 75

10 squats

• 50 / 50

:20 sec kicking holding onto the wall

• 75 / 25

10 push-ups or dips on side of pool

• 50 / 25 / 25

rest 1 min
---

4 x 100 choice 25 kick / 25 drill



2700/2000






    

Welcome Baby Bradford!

Congratulations to Katy and Steve Roessler--They welcomed baby boy Bradford Allan to the family this past Friday, November 7th!

Thursday 11/6

INTERVAL: 2:15 / 2:30 / 3:00
3/2 x 150 dec 1-3
3/2 x 150 pull breathe by 3
3/2 x 150 25 IMO/25 streamline kick on back (6-8 dolphin kicks u/w first)

4 x 25 FAST FR @ :30 / :40 / :50

INTERVAL: 1:30 / 1:40 / 1:50
3 x 100 dec 1-3
3 x 100 pull breathe by 5
3 x 100 Drill/Kick/Drill/Swim (1-FLY; 2-BACK; 3-BR)

4 x 25 FAST FR @ :30 / :40 / :50

INTERVAL: :50 / 1:00 / 1:10
3 x 50 dec 1-3
3 x 50 pull breathe by 7
3 x 50 IMA (FL/BK; BK/BR; BR/FR)

4 x 25 FAST FR @ :30 / :40 / :50

COOL DOWN

3000/2500

Tuesday 11/4

This Week's Focus: STREAMLINES!  

Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns. Be sure to watch the videos (they're pretty cool!) linked to the post on the blog about streamlines posted this week--there are 3!

Throughout all workouts concentrate on long streamlines--doing 6-8 dolphin kicks underwater and flutter kick to the surface every time you push off the wall!
---

CHOOSE YOUR INTERVAL: @:50 / 1:00 / 1:15
*unless otherwise specified, these are all FREE

5/4 x 50 FREE

5/4 x 50 #3 is FLY

 
5/4 x 50 #2 & 4 are BACK

 
5/4 x 50 #1, 3, & 5 are BREAST

---
CHOOSE YOUR INTERVAL:
          25s: @:30 / :40  / :50
          200 @ 3:00 / 3:30 / 4:00

200 FR last 50 is ALL OUT
10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface
          odds-on your stomach
          evens-on your back

200 FR last 100 is ALL OUT
10/6 x 25 choice build

200 FR last 150 is ALL OUT
10/6 x 25 IMO odds-drill; evens-swim

200 FR ALL OUT!
10/6 x 25 FR odds-build; evens-FAST

---

4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)

3000/2400

 

 

 

Saturday 11/1

RIMO = Reverse IM Order

300 swim

300 pull

4 x 75 RIMO drill / kick / swim by 25

300 kick

200 swim

200 pull

4 x 50 RIMO drill / swim by 25

200 kick 

100 swim

100 pull

4 x 25 RIMO swim

100 kick

10 x 50 choice

odds-fast

evens- easy

2900

Double Practice Thursday--10/30

500/400 WARM-UP MIX

---
2x/1x:

150 swim @ 2:00

50 FR 25 build / 25 fast @ :50 / 1:00 / 1:15

150 drill / kick / swim by 25 (first 75 FLY, 2nd 75 is BK) @2:45 / 3:00 / 3:30

50 FR 12.5 fast underwater streamline to easy rest of 50 @ :50 / 1:00 / 1:15

150 drill / kick / swim by 25 (first 75 BR, 2nd 75 is FR) @2:45 / 3:00 / 3:30

50 ALL OUT FREE! rest 1 min before next round

---

75 FL kick w/fins on stomach (Biondi or OSU drill) @1:30 / 1:45 / 1:50
50 FR  w/fins (25 w/2 breaths / 25 w/1 breath) @ :50 / 1:00 / 1:15
25 all out FR or FLY w/fins
150 EASY 1 min rest

75 IM all out no FR @1:20 / 1:30 / 1:45
50 streamline kick @ 1:00 / 1:15
25 NO BREATH
150 EASY 1 min rest

75 breathe 3-5-7 by 25 @1:20 / 1:30 / 1:45
50 ALL OUT CHOICE! @ :50 / 1:00 / 1:15
25 underwater kick
150 EASY 1 min rest

---
bonus set:
3 x 100 pull breathe 3-5-7 by 100 @ 1:40

3000/2200


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

Tuesday 10/28

This week's focus: BUTTERFLY! Check out this video, too!

---

4/3 x 100 FR dec 1-4/3 @1:30 / 1:45 / 1:50

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). Watch the video links below!
             odds-OSU butterfly drill
             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

---

4 x 125 (50 FR / 25 IMO / 50 FR) @1:45 / 1:50 / 2:00

3/2 x 100 FR rotate 50 fast (#1-50 fast / 50 ez; #2- 25 ez / 50 fast / 25 ez; ...) @1:30 / 1:45 / 1:50
 
2 x 75 IM no free @ 1:20 / 1:30 / 1:40

1 x 300/200 PULL breathe 3-5-7 by 25

2 x 75 choice @ 1:20 / 1:30 / 1:40

3/2 x 100 swim @1:30 / 1:45 / 1:50

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

---

100 easy cool down

yards: 3000/2400

Thursday 10/23

Still focusing on backstroke and backstroke drills. Check out a new drill and the videos from Tuesday.

Additionally, the fast pace work is a modification of USRPT. If you are interested in reading more about this--check out this link or you can google it :)

---

400/300 mix

200 (25 streamline kick on back / 25 choice backstroke drill)
backstroke drill options: hand lead side balance, underwater arm sweeps, back kick w/body roll, 3 pull-6 kicks, frozen arm. Ask for any clarification on drills.
--- 

10/8 x 50 BUILD @:50 / 1:00 / 1:10

             Odds-FR

             Evens-BK  

10/8 x 50 FR 12.5 easy—25 all out—12.5 easy @:50 / 1:00 / 1:10

200/150 pull DPS breathe 3-5-7 by 25

 

---

4 x 25 free build to fast pace you can hold for… @:30 / :40 / :45

16/12 x 25 free holding the above pace @:30 / :40 / :45

200/150 pull DPS breathe 3-5-7 by 25

 

---

12/8 x 25 w/fins @:30 / :40 / :45

                Odds-underwater

                Evens-IMO (BR is w/ FR kick) 

200 cool down DPS breathe by 3

3000/2400

Tuesday 10/21

This week's focus: Backstroke

Check out these 2 backstroke drills from a previous workout:

Back #1 = Hand Lead Side Balance

Back#2 = Under Water Arm Sweeps

---

4/2 x 150 FR descend each 50
4 x 75 25 backstroke drill #1 / 25 drill #2 / 25 backstroke
4 x 25 sprint cycle

---

200 FREE – sprint the first half of each 25

150 FREE Distance Per Stroke (concentrate on long strokes) and FLIPTURNS!

100 IM

50 FAST FREE!

50 EASY

100 IM

150 alternate 25 FR/25 IMO

200 PULL

 

---

 

6/4 x 125 FREE rotate the fast 50

   -you can use fins

  - the 50 is fast, fast, fast, as fast as you can go. Like so fast your teeth hurt :)

 

---

 

2800/2200