Thursday 12/31/15

HAPPY NEW YEAR!!
Masters 12/31/15

Warm up:
1x300 50 drill/50 swim- choice
 
NEW YEARS EVE COUNT DOWN SET!!

Rest about 1 minute between 
10xwidths w/fins underwater dolphin kick @ :40
9x50 free on :50/:55 sprint down, ez back
8x75s pull on 1:20 breathing 3,5,7
7x50 swim free w/paddles & fins @ :45/:50
6x50 IMA- FL/BK, BK/BR, BR/FR @ :55/1:00
5x50 fast free @ :50/:55
4x50s breast @ 1:00
3x100s IM @ 1:45/2:00
2x50 back @ 1:00
1x50 Choice from a start- ALL OUT!

Cool down
 
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USMS Masters Registration

2016 USMS Masters Registration

Masters Swimmers--

If you have not already registered for USMS 2016, please do so ASAP. Your current registration will expire 12/31/15.

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.

Here is the link to renew:
http://www.usms.org/reg/register.php

2016 USMS Membership Cost:  $46

Your LMSC:  Illinois (IL)
Your Club:  Illinois Masters (IM)
Workout Group:  Lyons Masters (LYON)

Thank you!
Megan

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Tuesday 12/29

Tuesday 12/29

Warm-up:
3 Rounds (round 3 is pull)
1 x 200 Free @ 3:00/3:30
1 x 100 Back @ 1:45/2:00

Drill set:
3x50s @ 1:00 free drill...3/4 catch up, focus on fingertips in first and a early vertical forearm
3x50s @ 1:00 back drill...3 pulls 6 kicks, focus on straight arm recovery, keeping head still and hips/kick up
3x50s @ 1:00 4 strokes free, 3 strokes backstroke

Main set...Long-Axis IM focus:
4 rounds of:
* 1 x 200 @ 3:30...descend by round going 25 fly/75 back/25 breast/75 free
* 4 x 50 @ 1:00 IM order by round (round 1 is all fly)
    * Do #1 to #3 fast or at your target 200 IM race pace
    * #2 drill
    * #4 easy free

100 easy
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Practice Schedule this week!!

Masters Schedule this week:

Tuesday 12/29, 8-9pm
Thursday 12/31, 7-8am 
Saturday 1/2, 6-7am

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Saturday 12/26/15

Saturday 12/26/15

400/300 SWIM
300/200 PULL
200 KICK
4 X 25 SPRINT CYCLE @ :35
 
3 X 100 SWIM FREE @ 1:25
3 X 100 IM @ 1:45
3 X 100 ROTATE FAST 50 @ 1:30 (beginning, middle, end) 
4 X 25 FAST  @ :30
 
3 x 50 SWIM fast choice @ :55
3 x 50 KICK @ 1:10
3 x 50 IM AROUND @ 1:00 @ FL/BK, BK/BR, BR/FR 
4 X 25 FAST @ :30
 
16 X 25
ODDS: FREE OR BACK
EVENS: BREAST OR FLY

Cool Down


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Christmas Eve 12/24/15

Christmas Eve 12/24/15!!!

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Tuesday 12/22

Tuesday 12/22

Let's think about this when we are pulling today

https://m.youtube.com/watch?v=ATHLg2yrmTI

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
3-100 pull
4-50 fly/free
5-5 squats
6-50 back/free
7-50 underwater/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
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Masters 12/19/15

Masters 12/19/15

Warm up:
300 free
300 IM- 
25 swim/25 drill/25swim per stroke
8x50s build/drill @ 1:00

Pull set:
8x75s...pull breathing 3,5,7 by 25 @ 1:15

Main Set:
5x50s free @ :55
1:00 rest
5x50s free @ :50
1:00 rest
5x50s free @ :45
1:00 rest
5x50s free @ :40
1:00 rest
3x50s free @ :35
2:00 rest
1x50 all out from blocks

200 cool down 


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Thursday 12/17

Masters 12/17

300 swim
300 kick
300 pull

2x thru:
2x100 IM@ 1:45/2:05
1-drill
2-swim
1x200 IM@ 3:30/4:00
25 drill 25 swim
4x75@1:15/1:30
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

12x50s @ :55/1:00
Back or Free 


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Tuesday 12/15

Masters Tuesday 12/15/15

Warm up-
200 SKIPS (swim, kick, pull, IM drill, swim)

Kick set-
8x75s with fins with or without board @1:10/1:30
Odds-easy,hard,easy
Evens-hard,easy,hard

Main set:
10x100s @ 1:40/2:00
3- broken @ 75 for 5 seconds
3- broken @ 50 for 5 seconds
3- broken @ 25/75 for 5 seconds
1- broken @ 25/50/75 for 5 seconds

8x50s
Odds- 3/4 catch up free drill
Evens- 25 underwater/25 free

Cool down

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Meet Sunday!

The Tri Right Masters Swim Team is hosting the Candy Cane Meet tomorrow in Lemont right off I355 on 127th St. For those of you that have signed up the warm ups start at 7:15am, I will be there at 7:00am! 

This meet is usually over before 11am and all swimmers and their friends/families are invited to attend lunch afterwards at a nearby establishment with the host team. 

See you Sunday morning! Go Lyons!

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Saturday 12/12/15

Saturday 12/12/15


Warm up:

400 swim

300 pull

200 kick

4 x 50 build/drill @ 1:00


Main set:

4/3 rounds of:

100IM @ 1:45

4x25s @ :35 sprint cycle choice

100 Free @ 1:30

50 easy @ 1:15


Starts with a break out for those swimming in the meet in Sunday!


Cool down



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Thursday 12/10

Masters 12/10/15

Warm up:
300 swim
200 kick
200 pull
8x25s IMO @ :40
Odds drill
Evens build

8x50s @ :55 kick with fins
Odds- whitewater 
Evens- no whitewater

Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
2 x 100 @ 1:45 negative split (second 50 faster than the first
4 x 25 @ :30 all out

Rd 1&3-free
Rd 2&4-choice

Cool down
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Tuesday 12/8/15

Masters 12/8/15


Warm up:

6 x 100s @ 1:40 50 drill, 50 build choice                           

8 x 50s @ :55 descend 1-4, 5-8

8 x 25s @ :40 streamline kick on back choice


Pull set:

12x50s @ 1:00

Odds- pull buoy at ankles

Evens- pull think about hip rotation

Nice and strong long freestyle


Main set:

12x75s @ 1:15/1:30 choice

50 build rest 5 seconds 25 fast

12x25s @ :30 3 fast/1 easy choice, groups of 4


100 easy

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Saturday 12/6

Saturday 12/6

400 swim
200 IM drill/swim
300 kick
200 IM drill/swim

8 x 50s pull @ 1:00 breath 3,5 by 25

Do 4 times:
4 x 25 @ :40 reverse build IMO by round
2 x 50 @ 1:00 3/3 breathes free
1 x 100 @ 1:30 smooth dps rd 1&3 free 2&4 IM

100 easy


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Thursday 12/3

Thursday 12/3

Backstroke work!!
Here are a couple great videos to watch if you have time.
Backstroke catch:
https://m.youtube.com/watch?v=cwTwGX0oKc4
Streamline backstroke kick:
https://m.youtube.com/watch?v=g2wG7CEIF64
Backstroke arms:
https://m.youtube.com/watch?v=xviHn1Qg-5s

Warm up-
400/300 swim
6/5 x 75 @ 1:20/1:30 50 back drill 25 back swim 
6 x 50 kick back with fins @ :55/1:00
8 X 25 sprint cycle @ :35/:40 4-free, 4-back 

Main set- 2 times thru:
2 X 100 back @ 1:40/2:00 negative split (second 50 faster than the first 50)
4/2 x 50 free @ :50/:55
2 X 100 free @ 1:20/1:45
4/2 x 50 back @ :55/1:00

100 cool down



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Tuesday 12/1


Tuesday 12/1

Warm up-
3x150s free @ 2:30 descend 1-3
3x100s free @ 1:30 descend 1-3
3x50s choice @ 1:00 descend 1-3

Pull set:
8/6x75s @ 1:40
50 free/25 choice stroke

Main set:
8x125 IM @ 2:00 (rotate 50 stroke)
8/6x50 free @ :50/1:00 odds-fast evens-easy 

100 easy
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