Saturday 3/29

300 SWIM
200 PULL

100 KICK

4 X 25 IMO

4 X 25 SPRINT CYCLE

 

8/6 x 50   FR     ODDS  [25-4-4-4   25-SWIM]   EVENS [25 FISTS 25 SWIM]
 

8/6 x 75   ODDS-FR   EVENS IM no FR
 

Do 4/3X:

            1 x 100 FAST FREE

            4 x 25 CHOICE
 

 8/6 X 25 W/FINS: ODDS-UNDERWATER   EVENS-FLY

 

200 EZ COOL DOWN

 

3000/2500

Thursday 3/27

800/600 MIX SWIM

10 min KICK

6/3 x 50 IMA (FL/BK, BK/BR, BR/FR)

Do 6/5 x: 1st time through: DRILL; 2nd, 3rd, 6th: SWIM; 4th: KICK; 5th: PULL

         1 x 100 FR

         1 x 75 BR

         1 x 50 BK

         1 x 25 FL

6/3 x 50  25 underwater 25 choice

yardage: varies

Double Practice - March 2013

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

Kenny's Everyday Specials: $3 UV Mixed Drinks $4 UV Bombs $4 Fireball shots

Tuesday 3/25

DEEP END WORKOUT

or

400/300 FR 50 swim 50 drill

300/200 pull

8/4 x 50 IMO 25 kick 25 swim

3/2 x 200 swim with fins

3/2 x 200 swim FR

3 x 100 kick

3 x 100 FR swim with fins

100 EZ

3000/2200

*Those interested in staying for another hour there will be water polo right after our swim practice!

Saturday 3/22

500/300 FREE 75 swim / 25 drill
300 PULL
200 IM KICK
4 x 25 SPRINT CYCLE

8/4 x 50 dec 1-4

100 for time--GET YOUR TIME!
Take your time divided by 4...now use this as your pace time for the following set:

30 x 25 FREE holding your  pace time  @:30/:40/:50
Rest 1:00 after 15

8/4 x 75      25 FR / 25 IMO / 25 FR

3000/2300

Thursday 3/20

400/300 FREE

300/200 PULL

200 KICK

200 IM 25 SWIM / 25 DRILL

3/2 X 100 MEDIUM PACE

12 X 25 odds FR evens FL

3/2 X 100 MED-FAST PACE

12 X 25 odds FR evens BK

3/2 X 100 FREE FAST

12 X 25 odds FR evens BR

100 choice cool down

Yards: 3000/2500

Tuesday 3/18

200 FREE

200 IM 25 KICK/ 25 DRILL

200 PULL

4 X 50  odds-25 scull/25 FREE evens-25 streamline kick on back/ 25 CHOICE no free

4 X 25 BUILD CHOICE

4 X 25 FREE SPRINT CYCLE

4 X [4/3 X 100]

                 DESCEND THE ENTIRE SET 

                 1 MIN REST BETWEEN SETS

                 SET 3 IS STROKE (no free) OR IM

6/4 x 50  25 underwater kick/25 choice

100 choice cool down

3000/2500

*check this youtube video for some sculling tips: check marker 3:15

**there are Lyons Swim Club yard signs available for anyone who would like them at the pool tonight!

Saturday 3/15

15 minute warm-up NO MORE THAN 200 OF THE SAME THING

30 min AMRAP

100 IM

50 free
50 stroke
25 free
10 seconds rest
25 fly

6 X 75 25 KICK/ 25 DRILL/25 SWIM

      ODDS FR

      EVENS IMO

Thursday 3/13

800/600 Every 4th lap is IMO

300 IM KICK

9/6 x 50 IM AROUND

3/2 x 200 PULL

8 x 25 FREE ODDS-BUILD  EVENS-FAST

3/2 x 100 FREE 1-1st 50 fast; 2-middle 50 fast; 3-last 50 fast

8 x 25 CHOICE

200 EASY COOL DOWN

YARDS: 3000/2300

Tuesday 3/11

400/300 FREE (alternate 50 swim 50 drill)
300/200 PULL
4 x 25 SPRINT CYCLE

3 X 100 FREE descend 1-3
4/3 x 100 IM - :10 sec rest
1 x 50 EZ
3 X 100 FREE descend 1-3
2 X 100 IM - :15 sec rest
1 x 50 EZ
3 X 100 FREE descend 1-3
1 X 100 IM ALL OUT FAST (optional start from the block)
1 X 50 EZ

4 x 75 KICK   kick fast :15 sec kick easy :15 secs

100 EZ

TOTAL YARDS: 3000/2500

SATURDAY 3/8

IF YOU MISSED THIS MORNING...HERE'S WHAT WE DID!

400/300 FREE

300/200 PULL

200 KICK

4 X 50 DRILL / BUILD FR

5 X 125 ROTATE 25 FAST FREE

4 X 50 DRILL / BUILD IMO

5 X 125 IM ROTOTE 50 STROKE

       1-50 FLY 25 BK 25 BR 25 FR

       2-25 FL 50 BK 25 BR 25 FR

       3-ETC…

10/8 X 25

       ODDS-NO BREATHER FREE

       EVENS-EASY CHOICE

Thursday 3/6

300/200 FREE
200 KICK
4 X 50 BUILD



4/3 X 100 FREE -- SET YOUR PACE FOR...

1000/600 FREE -- FOR TIME! record your time.

4/3 X 100 FREE -- INCREASE PACE BY 5 SECS



4 X 75 FREE / CHOICE / FREE
200 EZ

TOTAL YARDS: 3000/2000

Tuesday 3/4

20/16 X 50 [4 SETS OF 5/4]

1: 1, 3, 5 BREAST

2: 2, 4 BACK

3: 3 FLY

4: ALL FREE

200 FR LAST 50 FAST

12/8 X 25 IMO

200 FR LAST 100 IS FAST

12/8 X 25 W/FINS [ODDS: DOWN UNDERWATER, EVENS: FREE]

200 FR LAST 150 IS FAST

12/8 X 25 FREE [3 X SPRINT CYCLE]

200 FR ALL OUT

12/8 X 25 CHOICE

YARDAGE: 3000/2500

Saturday 3/1

400 FREE

200 IM KICK/SWIM

200 PULL

200 KICK

4 X 25 SPRINT CYCLE

6/4 x 50 SWIM FREE

4 X 25 FAST

6/4 X 50 25 FR/25 IMO

4 X 25 FAST

6/4  X 50 PULL

4 X 25 FAST

6/4  X 50 KICK W/FINS

4 X 25 FAST  

BONUS SET!

4 X 50 25 UNDERWATER :05 REST 25 FREE

100 EZ

YARDS: 3000/2600