Tuesday 2/28/17
Warm-up
800 (200 of each Swim/Kick/Pull/Swim)
Main Set
3x150 3x100 3x75 3x25
2x150 2x100 2x75 2x25
1x150 1x100 1x75 1x25
50 easy between rounds
(2250)
150 free @ 2:10 descend
100 stroke or IM no free @ 1:50 descend
75 free @ 1:15 build by 25
25 stroke @ :40 fast
Cool down
Saturday 2/24
Saturday 2/24 TOMORROW MORNING 5:30-6:30AM
Warm up:
400 swim
4 x 75 kick with fins @ 1:20
6 x 50 build/drill choice @ 1:00
8 x 25 sprint cycle @ :30
(1200)
-------------
Main set-2 rounds of:
1x 300 free...100 strong/100 build/100 fast @ 4:15
2x 150 IM NO FREE @ 2:30/3:00
2x 100 swim=
50 build free/25 choice/25 fast free @ 1:40/2:00
2x 50 choice @ :55/1:05
(1800)
-----------------
100 cool down
Warm up:
400 swim
4 x 75 kick with fins @ 1:20
6 x 50 build/drill choice @ 1:00
8 x 25 sprint cycle @ :30
(1200)
-------------
Main set-2 rounds of:
1x 300 free...100 strong/100 build/100 fast @ 4:15
2x 150 IM NO FREE @ 2:30/3:00
2x 100 swim=
50 build free/25 choice/25 fast free @ 1:40/2:00
2x 50 choice @ :55/1:05
(1800)
-----------------
100 cool down
Thursday 2/23
Thursday 2/23
REMINDER- SATURDAY 2/25 PRACTICE IS FROM 5:30-6:30 AM
DOUBLE PRACTICE TONIGHT AT KENNY'S!!!
Warm up: 4/3Xs-
100 free
50 kick
100 IM drill
50 kick
(1200/900)
5/3 x 100s @ 1:40 50 pull breath by 5/50 zipper
(500/300)
Main set:
5/3 x 200 @ 3:00
(50 drill fly, back or breast/50 free fast)
8 x 50 @ :50
Odds-25 fast, 25 easy
Evens-descend
(1400/1000)
100 cool down
REMINDER- SATURDAY 2/25 PRACTICE IS FROM 5:30-6:30 AM
DOUBLE PRACTICE TONIGHT AT KENNY'S!!!
Warm up: 4/3Xs-
100 free
50 kick
100 IM drill
50 kick
(1200/900)
5/3 x 100s @ 1:40 50 pull breath by 5/50 zipper
(500/300)
Main set:
5/3 x 200 @ 3:00
(50 drill fly, back or breast/50 free fast)
8 x 50 @ :50
Odds-25 fast, 25 easy
Evens-descend
(1400/1000)
100 cool down
Tuesday 2/21
Masters 2/21/17
Warm up:
400/300 swim; focus on 3 UW kicks off wall
300 IM; 75 of each stroke, kick-drill-swim
200 pull
(900/800)
Pre-set:
12/8 x 50 @ 1:00
sprint cycle by 50, can switch strokes every cycle
Fast/easy
Easy/fast
All easy
All fast
(600/400)
Main set:
6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
50 Fly/50 BK
50 Bk/50 Br
50 Br/50 Fr
(600)
6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast
(900/600)
100 cool down
Total:3100/2500
Warm up:
400/300 swim; focus on 3 UW kicks off wall
300 IM; 75 of each stroke, kick-drill-swim
200 pull
(900/800)
Pre-set:
12/8 x 50 @ 1:00
sprint cycle by 50, can switch strokes every cycle
Fast/easy
Easy/fast
All easy
All fast
(600/400)
Main set:
6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
50 Fly/50 BK
50 Bk/50 Br
50 Br/50 Fr
(600)
6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast
(900/600)
100 cool down
Total:3100/2500
Saturday 2/18
Saturday 2/18
It's Sectional Day for Illinois swimmers!
Good luck to all the Lyons Aquatics boys and boys of Lyons Masters swimmers! Swim fast!!
Warm up:
400 FR swim
300 FR pull
200 CHOICE kick
8 x 25s sprint cycle @ :30
(1100)
Main set:
3 x 100 FR dec 1-3 @ 1: 30 / 1:40
12 x 25 FR @ :30
ODDS: fast
EVENS: ez
6 x 50 IM switch @ :50 / 1:00
12 x 25 @ :40
ODDS: no breather
EVENS: choice
6 x 50 FR dec 1-3 @ :45/:50
12 x 25 IM @ :35
4 of each stroke no FR
(1800)
Cool down
4 x 75 drill, kick, swim @ 1:20
O: FR
E: CHOICE
(300)
Total 3200
It's Sectional Day for Illinois swimmers!
Good luck to all the Lyons Aquatics boys and boys of Lyons Masters swimmers! Swim fast!!
Warm up:
400 FR swim
300 FR pull
200 CHOICE kick
8 x 25s sprint cycle @ :30
(1100)
Main set:
3 x 100 FR dec 1-3 @ 1: 30 / 1:40
12 x 25 FR @ :30
ODDS: fast
EVENS: ez
6 x 50 IM switch @ :50 / 1:00
12 x 25 @ :40
ODDS: no breather
EVENS: choice
6 x 50 FR dec 1-3 @ :45/:50
12 x 25 IM @ :35
4 of each stroke no FR
(1800)
Cool down
4 x 75 drill, kick, swim @ 1:20
O: FR
E: CHOICE
(300)
Total 3200
Thursday 2/16
Thursday 2/16/17
Warm up-
600/400...50 swim 50 fists 50 drill
300/200 kick with fins
8x50s pull @ 1:00
#1-4 only 6 breathes
#5-8 only 5 breathes
(1300/1000)
Main set-
3/2x200s Free @ 3:00/3:30
1x100 drill @ 1:40/2:00
6/3x100s choice negative split (second 50 faster than the first) @ 1:30/2:00
1x100 IM drill @ 1:40/2:00
8x50s choice descend 1-4, ascend 5-8 @ 1:00
3100
Warm up-
600/400...50 swim 50 fists 50 drill
300/200 kick with fins
8x50s pull @ 1:00
#1-4 only 6 breathes
#5-8 only 5 breathes
(1300/1000)
Main set-
3/2x200s Free @ 3:00/3:30
1x100 drill @ 1:40/2:00
6/3x100s choice negative split (second 50 faster than the first) @ 1:30/2:00
1x100 IM drill @ 1:40/2:00
8x50s choice descend 1-4, ascend 5-8 @ 1:00
3100
Tuesday 2/14/17
Tuesday 2/14/17
Warm up-
300/200 swim
200/100 IM drill/swim
300/200 pull
200/100 kick
(1000/600)
Main Set-
#1 swim, #2 focus on distance per stroke, #3 is FAST, #4 swim, rest a minute between rounds
4/3 x 100 Fly (Fly/Free by 25) @ 1:40
4/3 x 100 Back @ 1:45
4/3 x 100 Breast @ 1:50 (OR Breast/Free by 25)
4/3 x 100 Free @ 1:30
4/3 x 100 IM @ 1:50
(2000/1500)
Cool down
Saturday 2/11/17
Masters Saturday 2/11/17
Warm up:
300 swim
4/2x100s free (scull-drill-drill-swim fast) 1:50
4/2x50s @ :55 build/drill
https://swimswam.com/8-tips-for-effective-sculling/
(900/600)
Main set:
4/3x200s free (descend 1-4) @ 3:00
4/3x100s kick (choice w/ fins) @ 1:45
4/3x100s free (descend 1-4) @ 1:25
4/3x150s pull (with paddles) descend 1-4 @ 3:00
(2200/1650)
Cool down
Thursday 2/9
Masters 2/9/17
Here is a short video to give you something to focus on
tonight while swimming breaststroke:
Warm up:
400/300 free
4/2x100 kick 50 breast/50 free rest 10 seconds after each
4/3x50s breast drill...kick-pull-kick @ 1:00
8/4x25s @ :40
odds- breast with double pull outs
evens- free with 6 dolphin kicks
(1200/750)
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
* 1 x 100 IM @ 1:50 25 fast by round rest drill (round 1 fly is fast)
* 4/2 x 50 @ 1:00 IM order by round (round 1 is all fly)
* #1 to #3 fast
* #2 drill
* #4 easy free
(2000/1400)
totals-3200/2150
Tuesday 2/7/17
Masters 2/7/17
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 is 100 pace
(1050/700)
100 easy
Total- 3200
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 is 100 pace
(1050/700)
100 easy
Total- 3200
Saturday 2/4
Warm Up:
400 swim
200 IM drill/swim
8 x 25 - 2 of each, focus distance per stroke
(800)
Main set: (2150)
1x500/300 free build (by the last 100 you should be swimming hard)
5x150/100s free
Odds-first and last 50 hard, middle 50 easy
Evens-middle 50 hard, first and last 50 easy
#5- all fast
1x300/200 easy kick choice with board and fins
1x400/200 IM - 50 drill/50 swim
2x100 IM swim @ 1:45 fast
100 cool down
400 swim
200 IM drill/swim
8 x 25 - 2 of each, focus distance per stroke
(800)
Main set: (2150)
1x500/300 free build (by the last 100 you should be swimming hard)
5x150/100s free
Odds-first and last 50 hard, middle 50 easy
Evens-middle 50 hard, first and last 50 easy
#5- all fast
1x300/200 easy kick choice with board and fins
1x400/200 IM - 50 drill/50 swim
2x100 IM swim @ 1:45 fast
100 cool down
Thursday 2/2
Thursday 2/2
Warm-up:
•6/4 x 100s @ 1:45 75 swim 25 drill choice
•8/6 x 50s kick @ 1:10 descend 1-4, 5-8
•8 x 25s @ :40
Odds- 2 breaths only, Evens- easy, focus on distance per
stroke
(1200/900)
Main Set:
#1)
2 Rounds
•4 x 50s drill @1:00
•4 x 75s build @ 1:15
•2 x 50 SPRINT @ :45
•50 EZ
(1300)
Rd 1- free
Rd 2- choice or IMO (50s-IMO, 75-IM no free, fast 50s-
fl/bk, br/fr)
#2)
4 x 100 descend 1-4 @ 1:30 (swim the first one cruise, last
one SPRINT)
(400)
2 STARTS if you'd like to practice for the meet this weekend!
Cool Down- 200 easy
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