Double Practice - Thursday May 22

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

Thursday 5/22--Last Practice before SUMMER!

Sign up for SUMMER SESSION today! We will begin Tuesday, June 3rd. *Please make note we have next week off before summer session begins. The fall/winter session ends May 22nd.

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400/300 MIX

Swim Meet Workout:

8 x 25 Med Relay Order [2 FLY, 2 BK, 2 BR, 2 FR]

2 x 100 Tennessee Tumbler

4 X 50 IMO [25 KICK 25 SWIM]

50 FAST FREE!

4 X 50 FREE [25 FAST 25 EZ]

100 FLY W/ FINS [SWIM/KICK/DRILL/SWIM]

4 X 25 SPRINT CYCLE

5 X 100 PULL

100 BACK

100 BREAST

4 X 100 FREE ROTATE 25 FAST

RELAYS!

Tuesday 5/20

200/100 SKIPS

100 FREE
2 x 50 fly
100 IM
2 x 50 free
100 FREE
2 x 50 back
100 IM
2 x 50 free
100 FREE
2 x 50 breast
100 IM 
2 x 50 free
100 FREE


20/16 x 25 odds-LONG STREAMLINES! to EZ FR
           evens- double underwater br pull outs to EZ BR


200 25 kick / 25 drill cool down

3000/2400

Saturday 5/17

Remember NO PRACTICE TONIGHT - THURSDAY!
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CHANGE OF PRACTICE LOCATION SATURDAY= NORTH CAMPUS 6-7 am **must be OUT by 7**
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500 FREE
5 X 100 ( 50 DRILL, 50 SWIM )
400 PULL
4 X 100 IM
300 KICK
3 X 100 FREE FAST
200 CHOICE
2 X 100 EZ
100 25 SCULL / 25 BREAST
4 X 25 UNDERWATER/CHOICE

YARDS: 3000

Tuesday 5/13

*Remember* NO PRACTICE this Thursday!

**the bulkhead has been moved for water polo sectionals. This makes the shallow end 20 yards and the deep end 30 yards. NO LANE LINES will fit in shallow end, there will be 2 water polo lane lines in the deep end. This is kind of like an open water swim! :) **  Feeling up for the challenge...head to the deep end!

200 FREE
200 PULL
200 KICK

4 x 50       odds-25 FLY / 25 BACK

                evens- 25 BACK / 25 BREAST

4 x 25 IMO

4 x 25 SPRINT CYCLE

20 MINUTE SWIM (COUNT YOUR LAPS/YARDS**)

5 X 100 W/ FINS
                1-1^ST 50 FAST
                2-MID 50 FAST
                3-LAST 50 FAST
                4-ALL FAST
                5-EZ COOL DOWN 


YARDS: 1500-VARIES

NO PRACTICE THURSDAY MAY 15

This Thursday, May 15, there will be NO PRACTICE! LT is hosting water polo sectionals  and Thursday games will be going on until 9pm.

The LTHS girls play at 815pm on Thursday. Come on by and cheer them on against R-B!

Saturday 5/10

*note: the pool will be set up for water polo tournament. so, you can either swim in the shallow end with lanes lines. Or you can swim in the deep end -- no lane lines.


300/200 FREE

12/8 X 25 ODDS-FLY EVENS- FREE

12/8 X 25 BACK ODDS- KICK EVENS-SWIM

12/8 X 25 ODDS-BREAST EVENS-FREE

12/8 X 25 FREE ODDS-FAST EVENS-DRILL

200/150 FREE PULL

8/6 X 25 ODDS-FLY EVENS-FREE

8/6 X 25 BACK ODDS- *DOUBLE ARM EVENS-SWIM

8/6 X 25 BREAST ODDS-KICK EVENS-DRILL

8/6 X FREE BUILD

100 FREE

4 X 25 FLY

4 X 25 BACK

4 X 25 BREAST

4 X 25 FREE

YARDS: 3000/2300

*check out the double arm backstroke video for clarification.

Thursday 5/8

700/500 MIX

DO 2 x:

4 x 75 25 FREE-25 IMO-25 FREE

4/3 x 100 PULL

4/3 x 50 ODDS-FR EVENS-CHOICE NO FREE

4 x 25 FREE SPRINT CYCLE 



6/4 X 50 CHOICE 25 KICK/25 DRILL


YARDS: 3000/2400

Tuesday 5/6

500/400 mix it up



3/2 x [3 x 200] BROKEN (see below) @ 1:00 min rest after each 200

  100-rest:15 sec-100 

  50-rest:10-50-R:10-50-R:10-50 
                                     25 rest:05 25 R:05 25 R:05 25 R:05 25 R:05 25 R:05 25 R:05 25 

*bolded distances are fast!


10 x 50 KICK 
             ODDS-BUILD 
             EVENS-10 FAST KICKS 10 EZ NO SPLASH KICKS


200 COOL DOWN


YARDS: 3000/2300

Summer Registration NOW OPEN!

SUMMER 2014 REGISTRATION IS NOW OPEN!  (6/3/14 - 8/2/14) - $70

Check out the Registration page here and on the Lyons Swim Club Website 

Summer practice Schedule:

Thursday and Tuesday 8:00-9:00 PM

*Saturday 7:00-8:00 AM

*Note time change on Saturday practice.

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The winter season ends Thursday, May 22nd and Summer will begin Tuesday, June 3. There will be no practice Memorial Day week.

Please check out the summer meet/triathlon schedule and sign up for an event this summer!

Thursday 5/1

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400/300 FREE
200 PULL
4 x 50 IMO 25 KICK/25 DRILL

4/3 x 75 IM no free

4/3 x 75 FREE 25 BUILD 50 SWIM

4/3 x 75 25 BK / 25 BR / 25 FR

4/3 x 75 FREE 50 SWIM 25 BUILD

4/3 x 75 IM no free


3x/2x:
                   100 PULL BREATH 3-5-7
                   50 CHOICE  
                   50 KICK
                   
100 EZ
                 

YARDS: 3000/2300