Thursday 8/31/17

Masters 8/31/17

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 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

6x50s @ 1:00

Odds- breaststroke, evens- choice

1x100 free @ 1:35 at least 4 u/w dolphin kicks

Start on next top

(1500)

Cool down

Tuesday 8/29

Tuesday 8/29/17

Warm up:

400 swim descend by 100s

200 IM kick-swim by 25 

4x25 sprint cycle

8x50 @ 1:05 with fins!! 

25 underwater/25 sprint

Main set:

1x200 drill/swim by 25

8x50 @ :50 free pick 4 get your 200 time

1x200 drill/swim by 25

8x50 @ 1:00 pick 4 get 200 time choice

20x25 @ :35 

odds-underwater dolphin as far as possible OR double pull outs

evens-choice swim

12x25 @ :30 choice 

2 drill 8 fast 2 easy 

100 easy

Saturday 8/26/17

Saturday 8/26/17

Warm up-
400 free
300 IM (25...kick, drill, swim)
8x50s pull @ :55
Odds- free
Evens-choice
(1100)


Pre-set-
6 x 150 (100 swim/50 kick) @ 2:45 3,5,8 fast
(900)


Main set-
4x50 @ :50 descend 1-4

2 x 100 build by 25s @ 1:40

1 x 200 @ 3:00

2 x 100 1-easy 1-fast @ 1:40

4 x 50 @ :50 build
(1000)


200 Cool Down
(200)

Thursday 8/24/17

Thursday 8/24/17

WARM UP:

450 choice (50 drill / 50 swim / 50 kick)

6 x 25 choice of sculling @ :45    

https://www.youtube.com/watch?v=bZ7ZwvGGW5k

4 types of sculling per video

1) front scull on stomach

2) mid scull on stomach

3) scull above head on back

4) scull at side on back

300 pull focusing on distance per stroke and high elbow above and below the water

6 x 50 @ 1:00 choice build by 50

(1200)

SET #1: FR Threshold Swim / Aerobic Kick

1 x 50 @ :45

2 x 50 @ :50

3 x 50 @ :55

4 x 50 @ 1:00

5 x 100 kick w/fins & board (build each 100) @ 2:00

4 x 100 @ 1:35

3 x 100 @ 1:40

2 x 100 @ 1:45

1 x 100 @ 1:50

(2000)

200 cool down

Tuesday 8/22

Tuesday 8/22/17

Warm up-

Do 2X's 

1 x 200 medium pace @ 3:10 focus on DPS (distance per stroke)
3 x 100 @ 1:35 50 choice drill 50 swim

5 x 50 @ :50/1:00 descend 1-4, #5 fast

50s: Rd1- swim, Rd2- pull

(1500)

Drill set-

Focus: backstroke rotation

https://m.youtube.com/watch?v=qN2DRWdSbT0

12/8x50s with fins @ :55/1:05

#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke

#7-12...4 strokes right arm/4 strokes left arm/8 strokes together

(600/400)

Main set-

4/3x300s @ 4:30

#1 free
#2 200 free /50 bk/50fr
#3 150 free/100 bk/50fr 

#4 100 free/200 Back

(1200/900)

Total-3300/2800

Saturday 8-19-17

Saturday 8/19/17

Out by 7am, the high school girls have practice!

Find out how to reach, rotate and relax to swim faster...

http://www.usms.org/articles/articledisplay.php?aid=379

Warm up-

3/2x200s @ 3:10...75 swim 25 zipper drill

3x/2x100s pull @ 1:40 breath 3,5,7,3 by 25s

300/200 kick with fins descend by 100s

(1200/800)

Drill set-

6x75/50s @ 1:20

25-3/4 catch up, 25-3/6 switch, 25 regular free

(450/300)

3/6 Switch:

1. Promotes rotation
2. Promotes proper position and rhythm when breathing
3. Promotes a strong kick

How to do it:

In a freestyle position, kick with one arm out and one at the side for six kicks, then take three strokes freestyle and repeat on the other side. The key points are to be at an angle to the water when kicking (> 45 degrees) and to look toward the bottom of the pool more, and remembering to breath out when kicking and take a breath only during the 3-stroke phase of the drill. As with all drills, this is done for technique, not time.

Main #1

5Xs-

4 x 25's @ :30, 

Odds- GOAL 100 race pace

Evens- easy

100 pull

(1000)

Main #2

10 x 50's @ 1:00 

odds at GOAL 200 race pace, evens EASY recovery

(500)

Cool down 

Tuesday 8/15/17

Tuesday 8/15/17

The Fall/Winter Season starts today! I have a couple of announcements….

Practices on Tuesdays will begin at 7:45pm, we can get in the 6 shallow lanes at that time and then will have 10 lanes at 8:00pm. Water polo conditioning will be using 2 lanes in the deep end. Please organize yourselves in lanes knowing this.

Practices on Thursdays will begin at 7:45pm, we can get in 10 lanes (6 shallow, 4 deep) starting at 7:45pm. Water polo conditioning will be using 2 lanes in the deep end. Again, please organize yourselves into lanes knowing this.

Warm up:

400/200 free

200 pull

200 kick

(800/600)

Drill set:

9/6x50s free drills @ 1:00

3- 3/4 catch up

3- zipper

3- 3 pull 6 kicks

(450/300)

Focus on full reach extension

Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed. 

Things to remember:

1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.

2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.

3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.

Main set:

4x50 @ 1:00

3/2x100 @ 1:45

2/1x150 @ 3:00

1x200 @ 3:30

2/1x150 @ 2:45

3/2x100 @ 1:40

4x50 @ :55

(1800/1300)

Cool down

Fall/Winter Season

Fall/Winter Season starts today!

Please make sure you are registered-

http://www.active.com/western-springs-il/water-sports/swimming-registrations/lyons-aquatics-masters-2018-2017