Saturday 10/29

Saturday 10/29

Warm up- 

3x150s @ 2:30/3:00 build last 50 

3x100s @ 1:45/2:00 50 free/50 choice

3x50s @ :50 descend 1-3

8/6x25s @ :40 freestyle drill...3/4 catch up or 3pull/6kicks

(1100/1050)

Free technique video-

https://m.youtube.com/watch?v=SONx52cyltI

Focus- finger tips down, high elbow, palm facing back pushing water

Main set-

6/4x100s swim w/paddles free @ 1:30/1:50

6/4x75s kick @ 1:30- 50 choice last 25 all out free

6/4x50s pull free breath by 3s @ :55/1:05

6/4x25s kick choice streamline on back build @ :40/:50

(1500/1000)

10/5x50s swim w/fins @ :50 1-5 free, 6-10 choice

(500/250)

100 easy

Total-3200/2400

thursday 10/27

Thursday 10/27

DOUBLE PRACTICE AT KENNY'S! 

Hope you can join :)

Warm up:

400 swim 

8x50s @ 1:00 25 build/25 drill

8x25s @ :40 sprint cycle

(1000)

Main set: (2100)

3x300s @ 5:45/6:00/6:30

100 free 

100 breast 

100 free

(900)

3x200s swim with fins @ 3:00/3:30

100 free

100 back

(600)

3x100s kick with fins @ 2:15/2:30

50 fly fast 50 free 

(300)

3x50s with fins @ 1:00

25 fly

25 dolphin kick streamline on back

(150)

3x25s from the blocks, 25 easy back 

(150)

100 easy

masters punch cards

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Email lyonsmasters@gmail.com

Tuesday 1025

Masters 10/25

Warm up-

300/200 free

300/200 pull

200 kick

8/4x25s @ :40 sprint cycle

(1000/700)

Drill set-

6/4x50s @ 1:00 drill, see below

Closed fist drill- This drill forces you to use your forearms, not your shoulders, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.

Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.

(300/200)

Main set-

5/4 x 125 @ 1:45 

5/4 x 100 @ 1:30/1:50

5/4 x 75 @ 1:15/1:30

5/4 x 50 @ :50/:55

5/4 x 25 @ :30/:40

#1,2-80% focus on long strokes, using forearm

#3-easy

#4,5-all out

(1875/1500)

Cool down

Saturday 1022

Saturday 10/22

PRACTICE IS FROM 5:30-6:45am!!!

GO CUBS!!

Warm up-

300/200 swim

300/200 pull breathing every 3 strokes!

300/200 kick with fins

(900/600)

Drill set- with fins

12/8x50s

6/4- free- 25 right arm/25 left arm

6/4- back or fly- 25 right arm/25 left arm

(600)

Main set: (1800)

Odd: FR

Even: IM-FR (150’s), IM (100’s), IM order (50’s)

3 x 150 @ 2:45

3 x 100 @ 1:45

3 x 50 @ 1:00

(#1 free is easy, #3 free is fast)

2 x 150 

2 x 100 

2 x 50

(FR is build, IM is easy)

1 x 150

1 x 100  

1 x 50

(All fast)

cool down

Thursday 1020

Thursday 10/20

Warmup:

200 Swim, kick, IM drill, pull, swim

(1000)

Drill set-with fins

8x50s @ 1:00 

2 of each stroke

Fly- 1 pull 4 kicks

Back- 3 right arm/3left arm/6 together

Breast- flutter kick with breast arms

Free- 3/4 catch up

(400)

Main set:

X2

6x75s @ 1:20

Odds- IM, no free

Evens- free

Descend in groups of 2

8 X 50 @ :50

Odd- easy

Even- fast

8 X 25 @ :30

Odds- build

Evens- fast

(1800)

Cool down

Thursday 1018

Masters 10/18

GO CUBS GO!

Warm Up:  

500 (150 swim/100 kick)

6/4x 50 @ 1:00 build/drill

8/4x25s sprint cycle @ :40

(1000/800)

Main Set: 

1x200 FR @ 3:00/3:30

4 x 50 FR @ :50/1:00 swim w/paddles (hold long stroke count, descend 1-4 by increasing kick each 50)

1x200 FR @ 3:00/3:30

4 x 50 Breast @ 1:00/1:00

1x200 FR @ 3:00/3:30

4 x 50 Back @ 1:00 (descend 1-4 by increasing arm speed each 50)

1x200 FR @ 3:00/3:30

4 x 50 FL w/fins (increase number of kicks off wall each 50, descend 1-4)

(1600)

20x25s choice @ :30/:40

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

5-10...flag to flag fast

11-15...work on closing speed- fast finish

16-20...all fast, add up for 100 time!

(500)

100 cool down

Saturday

Saturday 10/15

Warm up-

6/4 x 100s swim @ 2:15/2:45

75 swim/25 drill

15 push-ups 

(600/400)

3/2 x 200 Build into fast turn /drill by 25s @ 3:50/4:10

20 sec vertical kick at start and finish

(600/400)

8/6 x 75 swim @ 1:15/1:30

Odd: pull

Even: build by 25s, but focus on lengthening your stroke the faster you get!

(600/450)

Main set-

3/2Xs

1x100 @ 1:30/1:50 free

concentrating on distance per stroke

10x25s @ :30/:40

#1-4 descend time to 100 pace 

#5-10 100 pace (goal 100 free time or your time from the blocks on Thursday night divided by 4)

1x50 Easy @ 1:30

(1200/800)

200 Cool down

(3200/2250)

Thursday

Masters

Thursday 10/13

5x200s @ 3:20/3:45 

#1-2 free 50 swim/25 drill/25 swim

#3-4 pull breath 3,5 by 50 

#5 kick

(1000)

10/8x50s @ :55/1:00

Build/drill

Build into a FAST turn, good streamlines off the wall, drill and stroke are your choice

(500/400)

Main set-

5/3x100 @ 1:30/2:00 free descend 1-4, rest 1 minute #5 from the blocks

8/6x75s @ 1:30/1:45 IM no free

5/3x50s @ :50/1:00 free descend 1-4, #5 from the blocks 

8x25s on :30/:40 IMO

(1550/1150)

Cool down

Saturday

Saturday 10/8

Warm up-

400/300 Swim 

5/4x100s Pull @ 1:40/2:00

5/4x50s choice kick @ 1:05 

(1150/900)

Do 2 times-

8/4x50s Choice Swim @ 1:00

Odds-fast, evens-easy

2x300s @ 4:15

1st: 100 FAST/ 200 EZ 

2nd: 200 FAST/ 100 EZ 

1x100 EZ

(2200/1800)

3350/2700

Thursday 10/6/16

Thursday 10/6/16

Once again there is a HOME LTHS Girls’ Swim Meet. Please do not get in the water until the meet is over and the teams are out of the pool. I hope we will be able to start at 8pm. See you tonight.

This is one of my favorite freestyle videos! Enjoy.

https://www.youtube.com/watch?v=e4iO34K1Ufo

Warm up-

4 x 200 @ 3:30/4:00

#1 swim

#2 kick/drill by 50s

#3 drill/swim by 25s

#4 pull

(800)

Main Set

Four rounds:

1 x 100 free @ 1:30/1:50

4 x 75 choice @ 1:15/1:30 first 25 is drill, 50 build

4 x 50 free @ 1:00/1:10 best average

(2400/1800)

Best Average

Holding the best time possible for the number of repeats on the given interval.

Your pace on a best average set should be faster than when you swim threshold, but not as fast as sprint pace.

3200/2600

Thursday 10/4

Masters 10/4/16

Warm up-

400/300 Reverse IM (100 of each stroke) 25 drill/50 swim/25 build

200/100 pull breathing 3, 5 by 25

8/6x50s 25 right arm 25 left arm @ 1:10

1-3 free, 4-6 back, off arm at side or out front whichever you are comfortable doing

One arm free video-

https://m.youtube.com/watch?v=UJ5eLHlSMq4

(1000/700)

Kick set-

16/12x25s @ :40 with board or on back

kick with fins odds- fly, evens- free

(400/300)

Main set-

Do 2Xs (2nd time w/fins)

1x100 50 fly/50 bk @ 1:50/2:10

1x200/150 Free @ 3:00/3:30

1x100 50 bk/50 br @ 1:50/2:10

1x200 IM @ 3:30/4:00

1x100 50 br/50 fr @ 1:50/2:10

1x200/150 Free @ 3:00/3:30

(1800/1600)

cool down

3200/2600