Tuesday 12/30

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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 :)

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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

 

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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!

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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

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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)

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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
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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

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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

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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

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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

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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

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200/100 cool down

3000/2500

Thursday 12/11

200 warm-up

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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
                                           
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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

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2x: with fins

100 fast kick rest :15 secs

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

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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)
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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)
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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
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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

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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

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10/8 x 50 choice @ :50/ 1:00 / 1:10

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

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

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

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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*)