tuesday 1/31

Tuesday 1/31/17

Warm up-

300/200 swim

300/200 kick

8x25s sprint cycle @ :35

Choice- work on break outs and finishes of strokes you are swimming this weekend??

(800/600)

Drill set-Focus- Simple Catch Practice

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

1) Start in posiiton 11 on your stomach.
2) With one of your arms, very softly, angle the fingers and forearm down slightly.
3) Bring the hand back to position 11, and repeat.
4) Switch arms so both arms experience the feeling.
5) Initiate a few presses with the hand, then take a full stroke of freestyle back to position 11.

How to do it really well:
The simplest point to keep in mind in this, is to keep the elbow in touch with the surface of the water as you angle the fingers and forearm down. 

4x25s @ :35 with fins!! 

3press, full stroke, switch arms (see video)

2x50s @ 1:00 with fins 3/4 catch up

(200)

Main set-

8x50s free @ :50 hold best possible average

1x200 100 free 100 IM

8x50s choice @ :55 descend 1-4

1x200 100 free 100 IM

8x50s free @ :50 hold best possible average

1x100 free build by 25

8x50s pull @ :55

1x100 cool down

(2200)

thursday 1/26

Thursday 1/26

WARM UP:

500 swim-

75 swim 50 streamline kick on back

16x25s swim sprint cycle 4 of each stroke @ :35

WORK ON BREAKOUTS & FINISHES

(900)

PULL SET:

8x50s pull @ 1:00

#1-4 breathing 3,5 by 25

#5-8 breathing 5,7 by 25

(400)

MAIN SET:

16 x 50 IMO @ :55

4 of each stroke- easy part can be freestyle

50 (25 fast / 25 EZ)

50 (25 EZ / 25 fast)

50 build

50 fast

(800)

6x75s @ 1:15 with fins- 15yd under water fast kick (at least 8 dolphin kicks)

2-fly

2-bk

2-fr

(450)

6x100s @ 1:40/1:50

2- 50 fly/50 back

2- 50 back/50 breast

2- 50 breast/50 free

(600)

tuesday 1/24

Masters 1/24/17

Warm up-

500 swim 75 swim/25 drill choice of swim & drill

200 pull breathing 3,5,7 

(700)

Drill set-(400)

8x50s free drill/swim @ :50/1:00

Back to a basic drill today----

Fingertip Drag Drill

This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.

Kick set-

10x50s @ 1:00 with fins

#1-5 fast easy

#6-10 easy fast

(500)

Main set-

3/1Xs:

2x100s @ 1:40/1:50

2x75s @ 1:10/1:20

2x50s @ :50/1:00

2x25s @ :30/:40

#1 fast

#2 easy

(1500)

Rd1- free

Rd2- choice

Rd3- free

Cool down

saturday 1/21

Saturday 1/21

Warm up:

300/200 swim

200/200 kick

300/200 pull

(800/600)

 

Drill set:

8x75 @ 1:30

50 drill/25 swim max Distance per stroke

Two of each stroke

(600)

 

Main set:

2×50 fly kick @ 1:15

4×25 Fly @ :35 descend 1-4

4×100 IM @ 1:45

2×50 back kick @ 1:15

4×25 Back @ :35 descend 1-4

2×200 IM @ 3:20

 

2×50 breast kick @ 1:15

4×25 Breast @ :40 descend 1-4

1×400 IM

(1800)

Total -3200

 

 

thursday 1/19

Thursday 1/19/17

Warm up-

6/4X100s swim @ 1:40/2:00

25 drill/75 swim choice

4X75s kick @ 1:40, 25 fast/25 easy/25 fast

6/3x50s @ :55 descend 1-3, 4-6

(1200/850)

 

Drill set-

6x50s @ 1:00

3strokes breast/3 strokes fly

(300)

How to Do It:
1. The key to this drill is the RATE in which you're taking your strokes. Whichever stroke you start with, listen to the rhythm of that stroke and carry it through when you change the stroke.
2. Start with three strokes of butterfly without breathing, then switch to three strokes of breaststroke, then back to three strokes of butterfly.
3. Next, start with three strokes of breaststroke, then three butterfly, then three breaststroke.

*Figure out what you have to do to match the rhythms. Going from fly to breast, you may have to shorten the strokes in breaststroke to match the rhythm. Going from breast to fly, you may have to extend a bit more on butterfly and push your chest.

Main set-

1x200 @ 3:15, 80% effort

8x25s @ :25 free, hold best possible average 

3x50s @ 1:00 drill free

1x200 @ 3:15, 90% effort

8X25s @ :30 IMO, 2 of each stroke

3x50s @ 1:00 drill choice

1x200 @ 3:15, 100% effort

8x25s @ :30 free, pick 4 fast add up to 100 time, 4 easy

3x50s @ 1:00 ascend free

(1650)

 

tuesday 1/17

Masters Tuesday 1/17

Warm up:

400/300 swim last 25 drill

300/200 pull

300/100 kick with fins

(1000/600)

Drill set:

Great early vertical forearm video!

http://theraceclub.com/videos/secret-tip-how-to-pull-underwater-drills/

12x25s drill @ :35

One arm freestyle with off arm out front

Odd- left arm swim

Evens- right arm swim

Main set:

2/1X-

4x125s free

50 easy between rounds

Rd 1 @ 1:55

Rd 2 @ 1:45

(1100/550)

2/1X-

4x75s

50 easy between rounds

Rd 1 IM no free @ 1:15

Rd 2 choice @ 1:20

(700/350)

saturday 1/14/17

Masters 1/14/17

Warm up: 1000

        100 swim

4 x {100 drill/build/drill/build choice 

        50 IMO kick

MAIN SET: 2000 (for 1000 pick 2)

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

thursday 1/12/17

Masters 1/12/17

FYI...there is a LTHS Boys meet tonight! We will get in as soon as it is over and the boys are out of the pool. 

Thanks!

Warm up-

300/200 swim

200 kick with fins

6x50s @ 1:00 build/drill

(800/700)

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)

3200/2300

tuesday 1/10/17

Tuesday 1/10/17

Warm up-

500/300 swim

3x150s @ 2:30 pull, breath 3,5,7 by 50

3x100s @ 1:45/2:00 25 free/50 choice/25 free

work on streamlines, 2-3 dolphin kicks!

(1250/1050)

Kick set-

8x50s streamline on back kick with fins @ 1:20

10 second vertical kick at the 25, hands up

(400)

Main set-

12/8x75s free @ 1:15/1:25

1-drill, 3-descend

Drill= 3/4 catch-up

On the drill focus on an early vertical forearm (EVF)

EVF is a technique that applies to all of your strokes, and you should try to achieve it universally. While swimming 3/4 catch-up, pause your arm for about two seconds before you begin your pull. As soon as you begin your pull, bend your elbow while creating a stiff forearm and wrist. By bending your elbow, it should pop up relatively close to the surface. As you pull further back, your fingertips will start to point down toward the bottom of the pool. Imagine viewing your stroke from the side profile. You’d be able to see the hand directly below the elbow. This 90 degree angle allows you to press into a power position, activating your large muscle groups. Such a strong position creates a more aggressive and efficient pull.

(900/600)

8/4x50s choice @ :55/1:00

1-drill, 3-descend

Focus on great technic during the drill 50 and holding that stroke while swimming faster!

(400/200)

100 easy

3050/2350

Saturday 1/7/17

Masters 1/7/17

Warm up:
200 SKIPS (swim, kick, IM drill, pull, swim)
(1000)

Pre-set:
8/4x50s @ :55 drill/swim choice
8/4x25s @ :30 pull breathing every 3
(600/300)

Main set:
8/4 x 125 FR...25 w/6 fast break out strokes choice then easy, 75 build free, 25 easy then last 6 strokes choice fast @ 2:10/2:20
(1000/500)

16x24s @ :30...4 of each stroke
1-drill, 1-build, 2-fast
(400)

100 easy

thursday 1/5/17

Masters Thursday 1/5/17

Warm up-

3x150s @ 2:45

50 swim/50drill/50 kick

2x200s @ 3:20 pull, build, breath 3,5 by 25

(850)

Skill set-

8x50s @ 1:00...2 of each stroke

Count strokes each 25, negative split 50 and keep stroke count the same each 25

(400)

Build a reverse 200 IM- rest :15 after each line-

Do 2/1X-

25 free

50 free

50 free 25 breast

50 free 50 breast

50 free 50 breast 25 back

50 free 50 breast 50 back

50 free 50 breast 50 back 25 fly

50 free 50 breast 50 back 50 fly

(1800/900)

100 easy

tuesday 1/3/17

Tuesday 1/3/17

Happy New Year!

Hello Masters Swimmers-

I hope everyone is off to a great New Year! Coach Paul and I would like to say THANK YOU for the very generous gifts we received over the holidays! We appreciate it very much and are looking forward to a great 2017 :).

Check out the Fitness Log (FLog) on US Masters, it is a program where you can track your yardage. This may be a great motivator for some! There is also a Go the Distance challenge where they can set a goal for the number of miles they want to swim in 2017. Here is the link:

http://www.usms.org/fitness/content/fitnesslogs

Warm up-

500/300 swim

6/4 x 75 @ 1:20

Odds: swim choice

Evens: Drill/Kick/Swim

8 x 25 Free sprint cycle

(1150/800)

Main set-

3 x 100 Free dec 1-3@ 1: 30 / 1:40

6 x 50s Free @ :50

(600)

6 x 50 @ 1:05 kick with fins, build speed

12 x 25 @ :40 

ODDS: no breathers EVENS: choice 

(600)

6 x 50 Free dec 1-3 @ :50/:55

12 x 25 pull @ :35/:40

(600)

200 cool down

Masters registration

2017 USMS Masters Registration

Masters Swimmers--

If you have not already registered for USMS 2016, please do so ASAP. Your current registration will expired 12/31/16.

All team members are required to have a current USMS membership for insurance purposes.

Click HERE to renew!

2013 USMS Membership Cost:  $50

Your LMSC:  Illinois (IL)

Your Club:  Lyons Masters (LYON)

Thank you!

Megan