Thursday 10/19/17

Masters 10/19/17

Warm up-
400/300 swim
200 kick with fins
6x50s @ 1:00 build/drill
(900/800)

Drill set- butterfly with fins
2Xs
8x25s @ :35
Rd 1- 1/1/1 butterfly
1 left arm 1 right arm 1 together
Breath on the one arm strokes, head down on full stroke, exit palms up
Rd 2- 2 pulls/5 kicks
2 regular strokes then dive down and do 5 kicks in superman focusing on the dolphin undulation 
(400)

Main set-
4/2x100s alternate 25 fly/25 free @ 1:50
2/1x200 free @ 3:20
1x400/300 swim with fins @ 6:00
2/1x200s pull @ 3:30 breath by 3s!!
4/2x100s descend 1-4 @ 1:30
(2000/1100)


3300/2400

Tuesday 10/17

Masters 10/17/17

Warm up-
300 free
300 IM kick,drill,swim by 25
300 pull
300 kick 

Drill set
12x25 @ :35
odds- left arm free, evens right arm free
Focus on fingertip first entry and full extension


Main set:
4x50 free @ :55
1x100 all out @ 2:00 
8x25 pick 4 to get 100 time @ :30

4x50 free @ :50
1x100 all out @ 2:00 
8x25 100 pace @ :30

4x50 IM build/drill @ 1:00 IMO
1x100 IM all out 2:00 
8x25 pick 4 to get 100 time :30 choice 


Cool down

Saturday 10/14/17

Masters 10/14/17
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


Thursday 10/12/17

Masters 10/12/17

Warm up: 
        100 swim
4 x {100 drill/build/drill/build choice 
        50 IMO kick

Kick set:
9 x50s @ 1:00 
Every 3rd 50 is all out (3,6,9)- see how fast you can go, get faster each one!!

Main Set: 
500 FR swim w/paddles

5 x 100 IM (descend 1-5) @ 1:50/2:10

10 x 50 FR pull @ 1:00
(1 fast , 2 easy focusing on distance per stroke)

20 x 25 5 of each stroke @ :40 
(25 fast, 25 drill, 25 fast, 25 streamline kick, 25 fast do that pattern for each stroke)

Cool down






Tuesday 10/10/17

Masters 10/10/17

Warm up-
400/200 swim
300/200 pull
300/200 kick
(1000/600)

Drill set: (freestyle drill)
6x75s @ 1:30 50 free drill/25 swim
2- 25 right arm/25 left arm
2- 3pull 6kick
2- 3/4 catch up
(450)

Skill set:
10/6 x 50s @ 1:10 WITH FINS!
25 underwater at least halfway then easy free
25 fast free 2 breaths only
(500/300)

Main set:
3/2Xs---
10 x 25 
1 x 100 easy between rounds
Rd1- free @ :30
Rd2- back @ :35
Rd3- fly or breast @ :40
(1-drill, 4-fast, 1-drill, 4-fast) 
Fast ones add up for 100 time
(1050/700)

100 easy 

Total- 3200

Saturday 10/7

Masters 10/7/17

Warm up:
400 free
200 kick 
300 pull
(900)

Drill set all with fins:
Butterfly
3x50s @ :55
1 pull 4 kicks
Backstroke
3x50s @ :55
3pull 6kicks
Breaststroke
3x50s @ :55
Dolphin kick breast arms
Freestyle
3x50s @ :55
3/4 catch up
(600)

Main set:
Do 4 times
1x100 fast free @ 2:00
Descend by round
3x50s fl/BK, BK/BR, BR/fr @ 1:00
Good streamlines!
6x25s choice @ :35
4 fast, 2 Easy...add up to fast 100 time
(1600)

100 cool down


Thursday 10/5/17

Masters 10/5/17

Warm up-
500 swim 
300 kick
300 pull

Set 1-
2x thru:
2x100 IM@ 1:35
1-drill
2-swim fast
1x200 Free @ 2:45
Swim, round 2 faster than round 1
4x75 @ 1:20
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

Set 2-
12x50s @ :50
Choice stroke in groups of 4: 
1-easy, 1-build, 2-fast

100 cool down


Tuesday 10/3/17

TUESDAY 10/3/2017


Warm up:
500 swim
200 IM drill
8x25s @ :30 sprint cycle 1-4 free, 5-8 choice
(900)
----------------
Main set:
3Xs-
1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:15
3 x 100 free @ 1:40 descend 1-3
4 x 50 
Rd 1&3 kick...25 easy 25 hard @ 1:00
Rd 2 pull @ :50
2 x 25 underwater dolphin kick or pull outs @ :30
Rest 1 minute
(2250)
-----------------
50 Easy


Total 3200

Saturday 9/30

Masters 9/30/17

Lanelines need to come out in the deep end. Thanks for your help. Please exit the pool at 7:00am.

Warm up-
400 Reverse IM (100 of each stroke) 
25 drill/50 swim/25 build
200 pull breathing 3, 5 by 25
8 x 50s 25 right arm 25 left arm @ 1:00
1-4 free, 5-8 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)

Kick set-
16x25s @ :40 with board or on back
kick with fins odds- fly, evens- free
(400)

Main set-
Do 2Xs (2nd time w/fins)
1x100 50 fly/50 bk @ 1:50
1x200 Free @ 3:00
1x100 50 bk/50 br @ 1:50
1x200 IM @ 3:30
1x100 50 br/50 fr @ 1:50
1x200 Free @ 3:00
(1800)

cool down

3200

Thursday 9/28

Masters Thursday 9/28/17-

THERE IS A LTHS GIRLS' MEET AT HOME TODAY. There is a possibility the lanes may not be available at 7:45pm. Please make sure the high school swimmers are done using the pool before getting in.

Warm up- 
500 free with fins- 
75 swim/50 kick (25 dolphin arms at side/25 underwater dolphin)

12x25s @ :30 4 of each stroke
Odds- fast/easy
Evens- easy/fast
(800)

Pre set-
8x75s @ 1:15 25 kick/25 drill/25 fast 
Choice
(600)

Main set -
4x400s @ 7:00
200 free/100 IM/100 kick
(1600)


100 cool down

Tuesday 9/26/17

Tuesday 9/26/17

Shallow end open at 7:45pm. If you want the deep lanes please feel free to move there at 8:00.

Warm up-
400 swim
200 pull breathing 3,5,7 rotation
6x50s @ 1:00 descend 1-3
(900)

Kick set-
8x75s @ 1:30
Odds- flutter/breast/flutter
Evens- breast/flutter/breast
Last 25 is FAST kick
(600)

Drill set- @ 1:00
3x50s back right arm/left arm backstroke
3x50s breast right arm/left arm breaststroke
3x50s 3 pull 6 kick backstroke
3x50s breaststroke 2 strokes no breath 1 stroke w/breath
(600)

Main set- @ 1:30?
3x100s 25 ez/50 fast/25 ez
3x100s 25 fast/50 ez/25 fast
3x100s 50 fast/50 ez
3x100s all fast can be 50 back/50 breast
FAST is breast or back, easy is free
(1200)

Cool down

Saturday 9/23/17

Thursday 9/23/17

Warm up-
300 swim

Main set:
3x200/150s pull @ 3:20
50 FAST/100 easy/50 FAST

4x150/100s swim free @ 2:20
50 FAST/50 easy/50 FAST

5x100/75s swim @ 1:35
50 FAST non-free/50 free

6x75 kick w/fins @ 1:15
50 FAST/25 easy

7x50 swim choice @ :50
1 easy/2 drill/1 easy/2 fast/1 easy

8x25s swim choice @ :30 do any 4 fast/4 easy, add up the 4 fast for a 100 time

100 cool down

3000/2525

Thursday 9/21/17

Thursday 9/21/17 7:45pm

Warm up-
300 swim
200 kick
200 pull
(700)

Breaststroke work-
6x25s @ :40  
Breast w/fly kick with fins
Focus on hands going forward fast
4x50s @ 1:00 kick-pull-kick
6x25s @ :40 
2 fly strokes/2 breast strokes
(500)

2x500s @ 7:30
200 free
200 best stroke
100 kick

3/2x400s @ 5:30
100 best stroke
200 free
100 kick

(2200/1800)

Cool down, help with lanelines.

Tuesday 9/19

Tuesday, September 19, 2017

1 x 400 @ swim
4 x 100 @ 2:00 kick/swim/drill/swim IMO 
9 x 50 @ 1:00 kick descend 1-3, 4-6, 7-9
            3 free, 3 choice, 3 free
(1250)

8x50s @ 1:00 drill/swim IM order
Fly drill- 1 pull 4 kicks
Back drill- 3 pull 6 kicks
Breast drill- kick pull kick
Free- zipper/catch up
(400)

Set #1
10 x 75s
@ 1:15
@ 1:10
Rest 2 minutes, fins on
@ 1:00 all out
Try to hold the same time for first 8
 (750)

100 easy

Set #2
14 x 50 @ :55
500 goal time=… divide by 10=pace, 
do these 50s pace + 2 seconds
(700)

100 Cool down

Saturday 9/16/17

Masters Saturday 9/16/17
PRACTICE 5:30-6:30AM!!!!

Warm up:
6 x 100s @ 1:45 50 drill, 50 choice                           
6 x 75s @ 1:15 pull
8 x 50s @ :55 descend 1-4, 5-8
(1450)

Drill set:
Backstroke kick with pull buoy.
Do 2Xs-
4x25s back kick with pull buoy @ :45
3x50s swim back @ 1:00
(500)

Main set:
10x100s @ 1:40/2:00
1-all free
2-25 back 75 free
3-50 back 50 free
4-75 back 25 free
5-all back
Repeat, you can replace back with a different stroke for #6-10
(1000)

6x25s @ :30
Any 4 fast, 2 easy
Add up for 100 time

100 cool down

Total 3200




Practice calendar

Make sure to check the up to date calendar for practice times.


http://www.lyonsswimclub.com/Assets/Lyons+Swim+Club+Digital+Assets/Sept+2017.pdf

Thursday 9/14/17

Thursday 9/14/17

THERE IS A LTHS MEET TONIGHT! We most likely won't get in the pool at exactly 7:45pm. We should be in no later than 8:00. Please make sure to exist the pool at 9pm and help with the lanelines if necessary. Thank you!

Warm up-
300 free every 3rd 25 fly drill
300 free every 3rd 25 back drill
300 free every 3rd 25 breast drill
(900)

Set #1: 
8X75s @ 1:30 IMO, 2 of each stroke, Kick-dril-swim
(600)

Set #2: 2Xs-
4x75 @ 1:20 back at least 4 dolphin kicks off wall 
4x75s @ 1:10 free round 2 should be faster than round 1 1x100 easy
Rest 1 minutes 
(1400)


200 cool down

Tuesday 9/12/17

Tuesday 9.12.17

Reminder--- the age group program started back up so only the 6 shallow lane will be open at 7:45pm (this is Tuesday only). Diving will be in the deep end until 8pm this evening. Please plan accordingly. 

Also, water polo conditioning will be taking a couple of lanes starting this evening so please swim 3-4 in a lane in both ends of the pool. Make sure to be out of the pool by 9:00pm and help with the lanelines if we need to take them out. Thank you.


Warm up-
1x400 swim
Alternate 100 free 100 IM
5x100s @ 1:40 choice
Kick, swim, drill, swim
6x50s pull @ :50
Breathing 3,5 by 25
(1200)

Kick set-
6x75s @ 1:20
50 choice kick 25 fast free kick
(450)

Main set-
12x50s free @ :50
Odds- easy
Evens- fast

9x50s choice no free @ :55
Every 3rd 50 fast

6x50s choice, different stroke @ :55
Every 3rd 50 fast

3x50s choice, again different stroke @ :55
Descend 1-3
(1500)

100 cool down

saturday 9/9

Saturday 9/9/17----5:30-6:30AM!!!!!

Warm up:
3x200s @ 3:20
4x100s choice @ 2:00...50 drill/50 swim
6x50s @ 1:00 build/drill
Build into a fast turn
(1300)

Skill set:
Focus---Arm Recovery Technique
When recovering the arm in the freestyle stroke, your hand should enter the water midway between the position of your head and the position of your hand when the arm is completely extended.

10x50s @ 1:00 pull breathing 3, 5 by 25
Make sure fingertips enter the water first, catch water at surface! 
(500)

Main set:
5x125s @ 2:00
Odds- 75 fast 50 easy
Evens- 75 easy 50 fast
(625)
5x75s @ 1:15 
Odd- IM no free
Evens- free 
(375)

12x25s @ :35
Odds- underwater
Evens- choice fast
(300)


Cool down