Saturday 8/29

Masters 8/29/15

500/300 free
8/6 x 50 your choice on 1:00/1:20
4 x 25 sprint cycle

30 minute...as many reps as possible (AMRAP)

1x100 free @ 1:35/1:50
1x50 kick @ 1:10/1:20
2x25 choice stroke (not free) @ :40
2x25 free fast! @ :30
Rest :30

Your choice cool down

Thursday 8/27

Masters 8/27/15


Warm up:

400 choice swim...75 swim 25 drill

300 pull work on breathing by 3/5 by 50


Drill set:

2x (4x75s)...50 drill/25 swim @ 1:15/1:30

Round 1- free drills, your choice, here are some ideas: catch up, zipper, 3 pulls 6 kicks

Round 2- back drills, your choice, here are some ideas : double arm, 3 pulls 6 kicks, 3 right 3 left pulls


Take a look at this article to help you fix common backstroke mistakes and prevent shoulder injury: http://www.swimoutlet.com/guides/common-backstroke-mistakes/


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6/4 x 150s...50 back/50 free/50 choice, the 50 choice is fast @ 2:45/3:10

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6/4 x 125...all free on 1:50/2:15

•             with fins if you like

•             rotate a FAST 50 throughout the 125's

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100 cool down


Total: 3050/2500

Tuesday 8/25

Masters 8/25

Warm up:
300 free
300 IM...75 of each stroke (25 right arm/25 left arm/25 closed fist)

Drill set:
8x50s swim @ 1:00/1:15
1-4 free 25 right arm/25 left arm
5-8 back 25 right arm/25 left arm

Kick: w/fins (600)
25 easy
25 fast
25 easy 
50 fast
25 easy
75 fast
25 easy
100 fast 
Go back down do not repeat the 100 fast
Rest 10 seconds between each

Main set:
1x200
2x100s
4x50s

Rd1- 200 IM drill @ 3:30/4:00, 100s IMs @ 1:40/2:00, 50s backstroke @ 1:00/1:10
Rd2- 200 free @ 2:45/3:15, 100s free @ 1:20/1:40, 50s free @ :50/1:00

200 cool down

Saturday 8/22

Masters 8/22

Warm up:
500 swim...alternate 150 free 100 IM drill
5 x 75 kick w/board build by 25 @ 1:30/2:00

Main set:
1 x 200 IM drill...rest :20
5 x 50 FR PULL w/paddles fast @ 1:00

2 x 150 IM-FR...rest :20
5 x 50 FR KICK w/fins fast @ 1:00

3 x 100 IM...6 dolphin kicks, double u/w pull outs...rest :15
5 x 50 FR SWIM w/paddles fast @ 1:00

4 x 50 IMO drill...rest :10
5 x 50 FR SWIM w/fins & paddles fast @ 1:00

1x100 easy
1x100 IM fast from the blocks
1x100 cool down

Thursday 8/20

Goals sheets coming soon so I know what to do with you :). I will email the goal sheets to those registered later this week. If you have not registered please do so today! 
Fill out the goal sheet and return to me.

Print out the workout below and bring to practice. See you tonight!

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Thursday 8/20

300/200 swim
200 pull
100 kick
8 x 25 sprint cycle @ :40
Rd 1: free
Rd 2: choice

3x/2x:
    1 X 200 pull breathe every 3 strokes @ 3:10/3:30
    2 X 75 choice @ 1:20/1:40
    3 X 50 Free drill choice (zipper, superman catch up, 3 pull/6kicks) 1:00/1:10
    4 X 25 FAST FREE! @ :30/:40

100 cool down

yards:2900/2200

Tuesday 8/18

Masters 8/18/15- FIRST PRACTICE!

Warm up:
400/300 free
8/6 x 50s choice @ 1:00/1:15

Drill set:
12x25s free drills @ :40
4- catch up
4- zipper
4- 3 pull 6 kicks

Focus on full reach extension

Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed. 

Things to remember:

1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.

2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.

3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.


Main set:

4/3 x 150s @ 2:30/3:00

Odds- 50 easy/50 fast/50 easy

Evens- 50 fast/50 easy/50 fast


4 x 100s @ 1:40/2:00

1-25 fast/75 easy

2-50 fast/50 easy

3-75 fast/25 easy

4-all fast


12/8 x 50s @ 1:00/1:10

3/2- descend

3/2- fast

3/2- 25 hard/25 easy

3/2- fast


100 cool down


2800/2250







Masters Starts Tuesday 8/18!!

Masters Swimming Starts Tuesday!!

Please make sure to go to the Lyons website to register before we start at 8PM on Tuesday!

8/18/2015-5/21/2016
All 3 days (Tuesday, Thursday, Saturday)- $459
Saturdays only- $210

Email Coach Megan at meganjrt@att.net with any questions.