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
