Summer Registration!!

Registration is now open for Summer seasons of Swimming, Diving, Water Polo and Masters. Please go to the Online Registration link below for information and to register. 

Practices will be Tuesdays and Thursdays from 8-9pm at South Campus and Saturdays 7-8am at South Campus. 

The season will run May 31st- July 23rd.

http://www.lyonsswimclub.com/Online_Registration.htm

Please let me know if you have any questions! 

Thanks, 

Megan

Lyonsmasters@gmail.com

Saturday 4/29

Saturday 4/29/16

Warm up:

4Xs-

1x100 @ 1:30/1:45

2x50s @ 1:00 drill-build

4x25s @ :30/:40 sprint cycle

Pull/kick set:

8x75s @ 1:30/1:40

1-4 pull breath 3,5,7 by 25

5-8 kick with find descend 5-8

Main set:

6x25s @ :30/:40 fast/easy

6x150s @ 2:45

75 build

50 easy

25 all out

Add up 75 & 25 for fast 100 time!

6x25s @ :30/:40 easy/fast

50 Easy

Thursday 4/28

Thursday 4/28

Warm up-

600...50 swim 50 drill

200 kick

8x25s sprint cycle @ :30/:40

Pull set-

10x50s pull @ 1:00/1:10

#1-4 only 6 breathes

#5-8 only 5 breathes

Main set-

Do 2Xs-

1x200 IM 25 drill/25 fast @ 3:30/4:00 

1x50 easy @ 1:30

2x100s stroke 25 drill/build/25 fast @ 1:45/2:00

1x50 easy @ 1:30

4x50s stroke @ :55/1:00

1x50 easy @ 1:30

Second time thru-

200- free

100s- IM

50s- free

Tuesday 4/26

Tuesday 4/26

Warm up-

400/300 free

300/200 IM...drill, swim, drill

8x50s kick with fins @ 1:00

1-4 streamline backstroke

5-8 free with board

Drill set-

4 x 75 25 backstroke drill/25 backstroke/25 backstroke drill @ 1:20/1:30

Drills:

3 pull/6 kicks

Frozen arm

Single arm backstroke

8 x 25 sprint cycle 1-4 back, 5-8 free @ :40

Main set-

8/6 x 50 BUILD @:50/1:00

             Odds-FR

             Evens-BK  

1 x 200 pull DPS breathe 3-5-7 by 25

4 x 25 free build to fast pace you can hold for… @:30/:40

16/12 x 25 free holding the above pace @:30/:40

1 x 200 pull DPS breathe 3-5-7 by 25

100 COOL DOWN

3000/2600

 

Saturday 4/23

Saturday 4/23

Warm up-

500 swim...150 free 100 IM drill

300 pull breath 3,5,7 by 25

8x50s kick @ 1:05...5 must be fast!

Drill set- Breaststroke

9x50s @ 1:10

3- streamline kick in back

3- 3 second glide

3- kick pull kick

Main set-

6x175s swim..100 free 75 IM or choice no free @ 2:50/3:00

8x75s @ 1:15 swim free, IM, or choice, same stroke for 4...Descend 1-4, 5-8

50 EASY

Thursday 4/21

Thursday 4/21

Warm up:

6 x 100 (last 25 over kick) @ 1:40/1:50

12 x 50 pull @:55/1:00

25 breath by 3s

25 breath by 5s

 

Main Set:

2 TIMES THROUGH THE FOLLOWING:

100 easy + 4 x 25 sprint @ :30/:40

100 easy + 3 x 50 sprint @ :50/1:00

100 easy + 2 x 75 build by 25 @ 1:10/1:20

100 easy + 100 ALL OUT

Round 1 all free

Round 2 choice 

100 easy

 

Tuesday 4/19

CONGRATULATIONS to the 8 Lyons Masters swimmers (Eric Johnson, Greg Clark, John Costello, Thomas Slad, Paul Busse, Josh Dunn, Joe Hladik, and Brian Donatelli) that competed at the Illinois State Masters Swim Meet this past weekend. Lyons Masters finished 11th place overall. There were many season best times, top 3 individual and relay finishes, state and pool records broken, and a lot of fun to watch! Full results can be found here-

http://www.swimphone.com/mobile/meets/event_order.cfm?smid=7473

Tuesday 4/19/16

Warm up-

400 swim

8x25s sprint cycle @ :30/:40

6x50s kick free w/fins @ :50/1:00

Main set-

12x25s fly with fins @ :30/:40

Odds- drill, Evens- swim

2x200s free @ 3:15/3:45

6x50s bk swim w/paddles @ 1:00/1:10

2x200s free @ 3:15/3:45

4x75s breast 25drill/50swim @ 1:40/2:00

2x200s free @ 3:15/3:45

100 easy

Saturday 4/15

Saturday 4/15

Warm up-

300 swim

300 pull

300 kick

9x50s @ 1:00 free drill 

3- 25 right arm/25 left arm

3- 3pull 6kick

3- 3/4 catch up

Main set-

Do 2Xs:

1x100 Free with fins-rest 15 sec

4x25 fly @ :30 with fins

1x100 IM rest 15

4x25 back @ :40

1x100 Free rest 15

4x25 breast @ :40

1x100 IM rest 15

4x25 free @ :30

100 easy

Thursday 4/14

Thursday 4/14

Warm up-

2X

1x150 FR swim 

1x150 CHOICE kick

1x150 FR pull 

1x150...25 IM drill/25 FR

1200

Main set-

1x100 IM build each 25 @ 1:40/1:50

2 x 50 FR @ :50/1:00

4 x 25 IMO FAST! @ :30/:40

2 x 50 FR @ :50/1:00

1x100 IM FAST @ 1:40/1:50

1x100 CHOICE drill @ 3:00

1x100 FR build @ 1:30/1:40

3 x 50 IM switch @ 1:00/1:05

4 x 25 FR FAST! @ :30

3 x 50 IM switch @ 1:00/1:05

1x100 FR FAST! @ 1:30/1:40

1x 100 CHOICE drill @ 3:00

2500

State swimmers- 3 starts with breakout, relay exchanges, long cool down :)

6 x 75 CHOICE with/fins

25 choice

25 underwater

25 choice

50 EASY

3000

Tuesday 4/12

Tuesday 4/12

Warm up-

400 swim

300 kick

200 IM drill/swim

8x25s sprint cycle @ :35 

1-4 free, 5-8 choice

Set#1-

6 x 75 @ 1:15

Odds-IM or Choice

Evens-Free, last 25 no more than 2 breaths

Descend in groups of 2, #5&6 will be fast

1x100 EASY

Set#2-

IM is FAST, free is recovery:

1 x 100 @ 1:45 IM

1 x 100 @ 1:45 free

2 x 75 @ 1:20 IM (fly/back/breast)

1 x 100 @ 1:45 free

3 x 50 @ :55 IM (fly/BK, BK/BR, BR/FR)

1 x 100 @ 1:45 free

4 x 25 @ :30 IM (add up to fast 100 IM time)

1 x 100 @ 1:45 free

16x25s @ :40

3- fast, 1-easy

Choice in groups of 4

Focus on good streamlines, underwaters, not breathing off wall on fly & free

50 EASY

Saturday 4/9

Saturday 4/9

Warm up-

7/5x100s @ 1:45

Odds- free

Evens- IM

Focus on taking 4 dolphin kicks on fly, BK, fr

Two strokes before breathing in fly & free

6x50s @ 1:00 choice

25 MDPS (Max distance per stroke)

25 min strokes/max speed

* keep strokes long, fast

Skill set-

12x25s w/fins 

Odds- dolphin kick with breaststroke arms

fast hands, shoot forward, finish palms down

Evens- back or free with 8 u/w dolphin kicks

Main Set- 3/2Xs thru:

4x25s @:40 choice fast, add up for 100 time

2x100s @ 1:40 choice, negative split (second 50 faster than the first one)

4x50s @ :50 descend 1-4 free 

1x50 Easy @ 1:30

100 cool down

3050/2300

Summer Masters

Hello Lyons Masters Swimmers-

Please take a minute to answer 2 short questions about summer masters swimming. Let me know if you have any questions. 

You can email me at lyonsmasters@gmail.com

Thank you!! Megan

http://www.surveymonkey.com/r/ZYB2YSD

Thursday 4/7

Masters 4/7

Great timed 500s on Tuesday night!! 

That was fun :).

Warm up-

300/200 swim 75 swim/25 drill

200/100 IM drill/swim

Kick set-

8x50s kick @ 1:00/1:10

10 fast kicks/10 easy kicks

Skill set-

8x50s @ 1:10, 2 of each stroke

25- free or fly w/2 breaths/ 25 drill choice

Drills:

Fly- 1 pull 4 kicks, work on pressing chest and getting hips up during kick

Back- 3 pull/6kicks, keep head back and still and rotate

Breast- kick/pull/kick, focus on reaching, looking down, finish stroke out from with palms facing down

Free- 3/4 catch, fingertips enter first, out in front of shoulder and remain pointing down with an early vertical forearm under the water

Main set-

24x25s choice @ :30/:40

1-8...3-4 fast breakout strokes

9-16...flag to flag fast

17-24...work on closing speed- fast finish

8/6 x 125 FR...25 w/6 fast strokes/ 75 build / 25 last 6 strokes fast @ 2:00/2:10

100/50 Cool down

3000/2500

Tuesday 4/5

Masters 4/5

STATE ENTRIES ARE DUE TONIGHT BY 10PM. 

IF YOU HAVE ANY QUESTIONS ASK ME TONIGHT!!

Warm up-

300 swim

300 pull

300 kick

4x75s @ 1:20/1:30 free/stroke/free

8x25s @:30/:40 sprint cycle

Time trials :)

500 free or any event/events you'd like to get a time in

Main set-

6x200s @ 3:00/3:30

1-fins

2-paddles&fins

3-paddles&pull

4-pull

5-drill/swim(fast) by 25

6-swim

12/8x25s IMO @ :30

Fly, Bk, Fr- 6 underwater dolphin kicks

Br- double underwater pull outs

100 cool down

Hello Masters Swimmers!

Tomorrow is the deadline to sign up for the State swim meet. The online registration deadline is 10:00PM CDT on Tuesday 4/5. We will have time trials tomorrow for those of you that want to see where you are at in any event and for those that want a time for the 500 free. In the meet packet there is a form that serves as a proof of performance and can be submitted instead of entering a USMS time from the last 2 years for the 500 free. I will make lanes 5 and 6 available on both ends of the pool after warm ups for any time trial you would like.

I hope that many of you are planning to enter the state meet even if for a couple events on one day. Mark that you are available for a relay and I will turn in our relay cards. Please let me know if you have any questions. You can email me at lyonsmasters@gmail.com.

Saturday 4/2

Saturday 4/2/16

WARM UP:

        100 Free

4 x {100 IM drill

        50 IMO kick

DRILL SET:

3x50s backstroke drill, 3 pulls 6 kicks @ 1:00

*think about hands entering just outside the shoulders and fingertips pointing out to the side with the thumb up on the pull*

3x50s breaststroke drill, kick-pull-kick @ 1:00

3x50s free drill, 3/4 catch up @ 1:00

MAIN SET:

1 x 200 IM drill @ 3:30

4 x 50 FL w/fins...25 drill/25swim @ 1:00

4 x 50 BK pull @ 1:00

4 x 50 BR kick w/board @ 1:00

1 x 200 FR drill @ 3:10

4 x 50 @ :55 free

4 x 50 @ :50 free

4 x 50 @ :45 free

50 easy