Sunday 4/30

SUNDAY 4/30/17

Warm up-
* 6 x 150... last 50 drill @ 2:30
* 200 kick

(1100)

Main-
* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  4 x 100 @ 1:30 descend 1-4

* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  1 x 400 Pull Ascend pace by 125s

(1800)

Cool down-
* 200

Saturday 4/29

Saturday 4/29

1x300 swim @ 4:45
2x200s IM drill/swim @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)

2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
100 drill, 100 build, 100 fast
(900)

100 cool down
Total 3200

Thursday 4/27/17

Masters 4/27/17

Warm up:

300 swim

300 kick

12x25s @ :30 sprint cycle

Fast/easy

Easy/fast

All FAST from the blocks

All easy

Choice in groups of 4 

(900)

Main set:

8×25 @ :30 descend 1-4, 5-8

1×200 @ 3:00

1x50 easy

8×50 @ 1:00 descend 1-4, pull 5-8

1×400 @ 6:00

1x50 easy

(1300)

Cool down

Tuesday 4/25/17

Masters 4/25/17

Warm up:
3x150s free @ 2:30/2:45
3x100s IM @ 1:45/2:00
8/4x50s pull @ :55 breathing 3,5 by 25

6/4x75s kick w/fins @ 1:20
Odds- fly, free, fly
Evens- free, fly, free

Main set:
8/6x75s swim @ 1:15
Odds-IM no free
Evens-free
Descend in groups of 2 1&2- slow, 7&8- fast!

8/6x50s swim @ :50
Odds- fast
Evens- easy
Add up the fast 50s for a 200 free time!

15x25s @ :30...5 of each stroke 2 drill 3 fast

125 Cool Down

3100/2500

Sunday 4/23/17

Masters 4/23/17
PRACTICES IS AT SOUTH CAMPUS 6-7pm!!

Warm up:
1000 MIX WARMUP
Choice- swim, kick, drill, pull

Main set:
3 x 200 FR 50 swim/100 fast/50 swim @ 2:50

3 x 150 FR pull @ 2:20

3 x 100 CHOICE swim w/fins @ 1:25

3 x 75 IM no FR @ 1:25

3 x 50 FR build @ :50

8 x 25 ALL OUT 3-FR, 2-easy, 3-Stroke @ :30

200 Cool down

saturday 4/22

Saturday 4/22

Warm up:
4x400 @ 7:00
1)swim,
2)pull,
3)kick w/fins,
4)choice
(1600)

Main set: (1400)
x2
1 x 200
breast/free by 25 @ 3:30 w/double pullouts
2 x 100 @ 1:50 IM (fly-back-50breast)
3 x 50 @ 1:00 build breast
6 x 25 @ :30 breast fast
1:00 rest

200 easy

Thursday 4/20

Thursday 4/20/17

Warm up:
5x100s swim, kick, IM drill, pull, swim rest 15 seconds between
8x50s pull @ 1:00 3 breaths/4 breaths by 25
(900)


Main set:
3x50s kick @ 1:10
3x100s 50 bk/25 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast


3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
(2100)

200 cool down

Tuesday 4/18

Masters 4/18/17

Warm up:
400 swim (every 4th 25 is no free)
300 pull
300 Kick
(1000)

Drill set:
8x50s @ 1:10 Breaststroke drill!
Odds:
2-Up 2-Down Breaststroke-while swimming under the surface, focus on a narrow kick, and a streamlined glide. While swimming two strokes at the surface, the focus on a quick breath and continuous pull with fast hands shooting forward.
https://youtu.be/1EV9lXORmmo
Evens:
One-Arm Breaststroke- helps swimmers who have a tendency to pull too far back. By keeping the other arm extended, the swimmer can better judge the position of their pulling arm. This drill is very effective for promoting awareness of the vertical forearm.
(400)

Pre-set:
6 x 75 @ 1:20 Progression - roving 25 is fast and can be free or their choice of stroke as long as they keep all 3 the same stroke.  (ex. 1=25 fast, 75 easy, 2= 25 easy, 25 fast, 50 easy...repeat)
(450)

Main set:
3Xs-
1x100 IM @ 1:50 at least 4 u/w dolphin kicks
4x50s IMO @ 1:00 build drill
1x100 free @ 1:35 at least 4 u/w dolphin kicks
Start on next top
(1200)

100 Cool down

Saturday 4/14

Masters 4/14

Warm up-
300/200 free
300/200 pull
200 kick
8/4x25s @ :40 sprint cycle
(1000/700)

Drill set-
6/4x50s @ 1:00 25 drill/25 swim, see below
Closed fist drill- This drill forces you to use your forearms, 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 @ 1:55 rotate the fast 25, last one fast
5/4 x 100 @ 1:30/1:50 best possible average
5/4 x 75 @ 1:15/1:30 build by 25
5/4 x 50 @ :55  choice, descend 1-3, 4&5 fast
5/4 x 25 @ :30/:40 2 fast 1 easy 2 fast
(1875/1500)

Cool down

Thursday 4/13

Thursday 4/13/17

Warm up:
6 x 100 (last 25 over kick) @ 1:45/2:00
10 x 50 pull @:55/1:00
25 breath by 3s
25 breath by 5s
8x25s @ :40 with fins- fly drill
Odds-- Drill:2-2-2
Swim fly with two strokes to the left, two strokes to the right, and two strokes to the front. Concentrate on pressing your chest, relaxing your recovery and a holding a fairly flat body line. Breathe by sliding the chin on the surface of the water. Get your head back down before your hands strike out front.
Evens-- Drill:1Pull 4Kicks
Do four dolphin kicks followed by one full stroke of regular fly. The first two kicks help establish the catch position. Initiate your arms with the third kick, and use the fourth kick to push through the underwater recovery. It is important that you do not stop your kick to add your stroke in or you lose momentum. With the stroke, think about pulling yourself forward, keeping your chin low and your hips high.

Main Set:
2 TIMES THROUGH THE FOLLOWING:
100 easy + 4 x 25 goal 100 goal pace @ :30/:40
100 easy + 3 x 50 goal descend 1-3 @ :50/1:00
100 easy + 2 x 75 build by 25 @ 1:10/1:20
100 easy + 100 ALL OUT
(1800)

Round 1 all free
Round 2 choice

100 easy

Tuesday 4/11

Tuesday 4/11/17

A BIG Congratulations to the swimmers that participated in the State Meet last weekend.
Lyons Masters finished 14th in the state!! We need more of you there next year...😉

Warm up-
400 every 4th 25 streamline kick
200 pull breath 3,5,7
12 x 25s @ :40 with fins
Odds- underwater dolphin kick
Evens- streamline kick on back, flutter or dolphin
(900)

Main set-
3 Times-
200 @ 3:15 descend time by round
2 x 100 @ 1:45 50 drill/50 build choice
2 x 50 @ 1:00 choice- fast/easy, easy/fast
8 x 25s @ :30 any 4 fast, any 4 easy, add up for 100 time
(2100)

Warm down- 200

Sunday 4/9

Sunday 4/9/17

There will be practice today from 6-7pm at South!!!

Warm up:
300 free
200 kick
300 pull

Drill set all with fins:
Butterfly
3x50s @ 1:00
1 pull 4 kicks
Backstroke
3x50s @ 1:00
3pull 6kicks
Breaststroke
3x50s @ 1:00
Kick pull kick
Freestyle
3x50s @ 1:00
3/4 catch up

Main set:
Do 4 times
1x100 fast free @ 1:45/2:00
3x50s fl/BK, BK/BR, BR/fr @ 1:00
6x25s choice @ :35

Saturday 4/8/17

Saturday 4/8/17

GOOD LUCK AT STATE LYONS MASTERS SWIMMERS!!

Warm up-
15 minute swim
8 x 50 Kick with fin @ 1:10 

Main set:

6 x 50 @ 1:00 count strokes and hold count while descending time 

1x100 easy swim
4 x 25 Free ALL OUT @ :40
1x100 pull
2 x 50 Free ALL OUT @ 1:20
1x100 easy swim
4 x 25 Fly ALL OUT @ :40
1x100 pull
4 x 25 choice ALL OUT @ :45
1x100 easy swim
100 ALL OUT

(1300)

200 Cool down

Thursday 4/6

Masters 4/6/17

Warm up-
400 swim
200 Kick
8x50s choice @ 1:00 25 build into fast turn/25 drill
8x25s @ :30 sprint cycle 4-free, 4-choice
(1200)

Main set-
#1)
8 x 50 4-free 4-choice descend 1-4, 5-8 @ 1:15
1 x 100 easy
8 x 25 free @ :45 fast!
1 x 100 easy
2 x 200 free 85-90% effort @ 4:30
75 swim/rest 10s, 75 swim/r 10s, 50 swim
(1200)

#2) optional for state swimmers
3x100s @ 1:50 pull last 25 3 breaths only
4x75s @ 1:15 choice with fins 50 build 25 fast
(600)

State swimmers- 2x25s fast from block with a turn
200 cool down

Tuesday 4/4

Tuesday 4/4

Warm up-
400 swim
300 pull
200 Kick
8x25s sprint cycle @ :35
1-4 free, 5-8 choice

Set#1-
6 x 75 @ 1:15
Odds-IM or Choice
Evens-Free, last 25 no more than 2 breaths
Descend in groups of 2, #5&6 will be fast

100 EASY

Set#2-
IM is FAST, free is recovery:
1 x 100 @ 1:45 IM/choice
1 x 100 @ 1:45 free
2 x 75 @ 1:20 IM (fly/back/breast) or choice
1 x 100 @ 1:45 free
3 x 50 @ :55 IM (fly/BK, BK/BR, BR/FR) or choice
1 x 100 @ 1:45 free
4 x 25 @ :30 IM (add up to fast 100 IM time) or choice (add up for fast 100 time)
1 x 100 @ 1:45 free

16x25s @ :40
3- fast, 1-easy
Choice in groups of 4
Focus on good streamlines, underwaters, not breathing off wall on fly & free

Starts?
Cool down

Sunday 4/2/17

Masters 4/2/17 PRACTICE TODAY 6-7PM at SOTH CAMPUS

Warm up-
400 swim
300 IM kick/drill/swim
(700)

6x75s @ 1:20
Odds: Choice
Evens: Free
Descend by groups of 2
(450)

4 Rounds-
2x100s free @ 1:30/1:50
8x25s @ :30 fast kick rds 1&3 and pull rds 2&4
25's are choice
(1600)

8x50s descend 1-4 @ :55
(400)

Cool down