Lyons Masters Swim Team: September 2014

Tuesday 9/30

600/500 swim (100 swim/50 non-free)
300/200 pull

12/8 x 50 (odds-kick/drill; evens-build/choice) @ 1:00/1:15

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Read through the whole workout before beginning! Do you see the pattern?
I am going to add intervals as guidance.

100 FR (25 FAST/75 EZ) @1:30/1:50

75 FR (25 FAST/50 EZ) @1:15/1:30

50 FR (25 FAST/25 EZ) @:50/1:00

25 FR FAST! @:30/:40

50 FR (25 EZ/25 FAST)

75 FR (25 EZ/50 FAST)

100 FR (25 EZ/75 FAST)

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100 CHOICE DRILL

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100 IM @1:40/2:00

75 IM NO FREE @1:20/1:40

50 (25 FLY/25 BACK) @1:00/1:15

25 FLY @ :30/:40

50 (25 BR/25 FR)

75 IM NO FLY (BK/BR/FR)

100 IM

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100 CHOICE DRILL

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BONUS SET:

10 X 25 no breathers @:40

yards: 2900/2300

10 min choice warm-up--every 4th 25 is non-free

150/100 swim w/:20 sec rest
150/100 kick w/:20 sec rest
150/100 pull w/:20 sec rest
150 alternate 25 IMO/25 free

BROKEN 500 RACE PACE! (see below) use the intervals as guidance. They are meant to give you lots of rest so you can go fast!

     1 x 100 @ 2:00/2:30
     2 x 50 @ 1:10/1:15
     4 x 25 @ :40
     2 x 50 @ 1:10/1:15
     1 x 100 @ 2:00/2:30

200 EZ choice drill

BROKEN IM: use similar intervals as 500 above--adjust to your pace. Remember more rest=swim faster!

     1 x 100 IM
     3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
     4 x 25 IMO
     3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
     1 x 100 IM

6 x 75 (25 underwater kick/50 ez choice swim)

yards: will vary

Thursday 9/25- Double Practice

Please join us at Brixie's (9526 Ogden Avenue, Brookfield, IL) after practice (9/25) for a little social get-together.
No purchase necessary.

Brixie's Thursday Specials:
3/$4 Tacos
$1 OFF craft cocktails
$3 Shots of Buffalo Trace Bourbon

Thursday 9/25

2/1 x 250 (200 swim/50 kick)
300 IM (25 kick/25 drill/25 swim)
200 pull
4 x 25 sprint cycle

do 2x: first time through is free; second time through is IM or choice of stroke

4/3 x 50 free, try to set and hold a pace @80-85% effort

4/3 x 50 holding the above pace time

4/3 x 50 drop 1 sec from the above pace @ 90% effort

4/3 x 50 sprint fast @ 100% effort

200 cool down

2900/2300

Tuesday 9/23

500/400 alternate 100 swim/100 drill
200 kick
4 x 25 sprint cycle

200/150 swim
200/150 pull
200/150 pull with paddles
200/150 swim with paddles
200/150 swim with paddles and fins
200/150 swim with fins
200/150 swim

6/4 x 100 IM odds-drill; evens-swim

yards: 2800/2200

Saturday 9/20--North Campus 6-7AM

Masters! Don't forget--practice is at NORTH CAMPUS tomorrow morning. Practice will begin at 6AM.

600/300 alternating 100 free/100 IM
200 pull breathe 3-5-7
200 kick
4 x 25 sprint cycle

8 x 25 IMO odds-fast evens-easy
4 x 75 25 fast 50 long and strong
2 x 125 pull DPS
8 x 25 free half fast/half easy
4 x 50 IMO kick/swim
2 x 150 pull breathe 3-5-7 by 50
8 x 25 underwater kick or no breathers

100 choice cool down

2800/2400

GOALS!

Check your e-mails! If you didn't receive one...e-mail me lyonsmasters@gmail.com and I will send it along.

Thursday 9/18

A couple notes from Tuesday:

1. Provide me with a copy (via e-mail or a paper copy) of your USMS registration before next week.

2. Goal sheet will be posted later today--please return to me via e-mail, lyonsmasters@gmail.com, or a paper copy.

3. Read about the USMS Speedo 3000/6000-yard Postal National Championship and let me know if this is something any of you would be interested.

4. The next 2 Saturday practices will be held at NORTH CAMPUS! The LT girls swim team will be in the water during our practice time for these 2 Saturdays. Starting in October all Sat. morning practices will remain at South Campus from 6-7 AM.

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100 free
100 kick
100 IM
100 pull
4 x 25 sprint cycle

3 x 100 choice kick
                    1-50 fast 50 ez
                    2- 25 ez 50 fast 25 ez
                    3-50 ez/50 fast

6/4 x 50 free 25 fists/25 finger tip drag

4 x 25 fast free

6/4 x 50 25 free/25 IMO

4 x 25 fast free

6/4 x 50 w/fins 25 underwater/25 choice

4 x 25 fast free

6/4 x 50 free dec 1-3

4 x 25 fast free

6/4 x 50 IMA

4 x 25 fast free

100 cool down

2900/2300

Day 1! Tuesday 9/16

Welcome to Day 1 of a new season! A preview of our meeting tonight:

1. USMS Registration. You must present me with this cards no later than Thursday, September 18th either via e-mail or paper copy. Please register here.

2. Goals! Not just for the age group kiddies! We all need goals! Fill out the goal sheet (I am posting later this week!) and return to me ASAP.

3. USMS Speedo 3000/6000-Yard ePostal National Championship discussion

4. Don't fret if you miss this meeting... I will post everything we discussed on the blog. If you have any questions or concerns please contact me at lyonsmasters@gmail.com.

5. Take a look later this week at some of the links I posted regarding specific drills that may be used. As I mentioned in my Welcome Letter, if anyone is interested in a refresher, I will have a lane in the shallow lane designated for that tonight. If you can, before practice tonight, e-mail me at lyonsmasters@gmail.com, if you are interested in this.

6. Print out the workout below for our first practice of the year! See you tonight!

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300/200 swim
200 pull
100 kick
4 x 25 sprint cycle

3 x 50 free 25 body roll kick/ 25 6 kick switch drill
3 x 50 IMO 25 kick/drill

3x/2x:
    1 X 150 pull breathe every 3 strokes! (= both sides!)
    2 X 75 choice
    3 X 50 IMA (25 FL/25 BK; 25 BK/25 BR; 25 BR/25 FR)
    4 X 25 FAST FAST FREE!

100 cool down

yards:2800/2100

Pre-season Info Meeting

Masters Swimmers!

The season is almost here! 8 more days until our first practice!

I am going to be having a pre-season informational meeting in the balcony at south campus before practice on Tuesday, Sept 16th at 7:30pm.

I look forward to seeing the returning swimmers and meeting the new ones!

Lauren