Tuesday 2/27/18

Masters 2/27/18

Warm up-
500 swim
200 kick 
6 x 75 choice, drill-swim-drill @ 1:15 
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 
4-free, 4-no free
----------------------

Main set- 2 times thru:
1 X 200 free @ 3:00
5 x 50 free @ :50
1-drill
1-build
3-fast
1 X 200 IM @ 3:30
5 x 50 PULL @ :55
----------------------

100 cool down
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Saturday 2/24/18

Masters 2/24/18

Warm up: 4X
100 swim
100 drill/build/drill/build choice 
50 IMO kick

Kick set:
9 x50s @ 1:00 
Every 3rd 50 is all out (3,6,9)- see how fast you can go, get faster each one!!

Main Set: 
500 FR swim w/paddles

5 x 100 IM (descend 1-5) @ 1:45

10 x 50 FR pull @ :55
(1 fast , 2 easy focusing on distance per stroke)

20 x 25 5 of each stroke @ :30
(25 fast, 25 drill, 25 fast, 25 streamline kick, 25 fast do that pattern for each stroke)

Cool down






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thursday 2/22/18

Masters 2/22/18

Warm up-
400 Free
4x100 build @:15 sec rest
1-kick
2&3-pull
4-swim 
4x50 pull descend 1-4 @ :50
4x50 kick descend 1-4 @ 1:00

Main set-
10x100 
3@1:35
2@1:25
Repeat

1 min rest

8x75 @1:10
Odds: fast,easy,fast
Evens: Easy,fast,easy

1 min rest

10x50 
2@ :50
3@ :45
Repeat

1 min rest

8x25 @:30
3 fast,1 easy


100 easy
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Thursday 2/20

Masters 2/20/18

400 Free
200 pull
200 IM drill,swim


8x50 IMO @ 1:00
Odds: Build,Drill
Evens: Drill,build 

3x: (IMO by rd)

200: 50 IMO build, 50 Free @3:30
2x100 d,s,d,build stroke @1:45
4x50 odds: fast, evens: easy free @:50
4x25 fast IMO @:30
1 min rest between rds.


100 easy
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Saturday 2/17/18

Saturday 2/17/18

It's Sectional Day for Illinois HS Boy swimmers!

Good luck to all the Lyons Aquatics swimmers and swimmers of Lyons Masters! 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
12 x 25 FR @ :30
ODDS: fast
EVENS: ez

6 x 50 IM switch @ :50 
Fly-back
Back-breast
Breast-free
12 x 25 @ :40
ODDS: no breather, as few as possible
EVENS: choice

6 x 50 FR dec 1-3 @ :45/:50
12 x 25 IM @ :35
3 of each stroke 
(1800)

Cool down
4 x 75 drill, kick, swim @ 1:20
O: FR
E: CHOICE
(300)


Total 3200
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Thursday 2/15/18

Thursday 2/15/18

Warm up-(1200)
200 Free
200 pull
200 Free
200 kick
200 Free
4x50 descend 1-4 @:50

Main set-(2100)
3x100s kick with fins @2:00 
fast/easy by 25
4x25 fly with fins @:30 fast

Rest :30

4x100s pull @1:30, rotate fast 25, keep long and strong stroke for rest 
4x25 back @:30 fast 

Rest :30

6x100s @1:30 descend 1-3 ascend 4-6
4x25s breaststroke @:30 fast

Rest :30

4x100s IM @1:45 rotate fast 25
4x25s Free @:30 fast


200 easy
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Tuesday 2/13/18

Masters 2/13/18

Warm up- (1200)
2x300 1-Swim 2-Pull
2x200 1-Build by 50s 2-Kick
2x100 
1-IM build 
2-25 easy, 25 fast free
Rest 15 seconds between

Main set- (2300)
4x200 
Odds: negative split free @ 3:10
Evens: IM (swim,build) @ 3:30

5x50 @ :50 descend 1-3 hold fast 4&5

4x150 pull @ 2:30
Breath 3,5,7 by 25, repeat

5x50s @ 1:05 kick descend 1-5

4x100 @1:30
75 build, rest 5 sec,25 fast IMO


200 easy
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Saturday 2/10/18

Masters 2/10/18
Reminder if you didn’t see the email! We starts at 5:30am tomorrow. Out by 6:30AM. If the deck is hot again we may need to cool it down by opening the side doors. Please note...the doors to the outside may be open during practice in the morning!!


500 free
8 x 50 @ 1:00 your choice on build/drill
8 x 25 @ :40 sprint cycle

30 minute...as many reps as possible (AMRAP) or until 6:30am
Give yourself appropriate rest between 

1x100 free 
1x50 kick
2x25 choice stroke (not free) 
2x25 free fast! 
Rest :30


Your choice cool down

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Thursday 2/8/18

Masters 2/8/18

Warm up: (1200)
5x200 @ :15 sec rest
1,3: Free
2: pull
4: kick
5: build free
8x25s sprint cycle @:30

Main set:
5x100
3@1:30
2@1:20
:30 rest
8x50 @:50
1 Fast, 7 @fast time +2 or 3 seconds pace

1 min rest

4x125 IM @2:20 move fast 50 IMO
:30 rest
8x50 @1:10 kick (each set of 2=IMO)
Odds: Fast,easy
Evens: Easy, Fast

1 min rest

5x100 50 skull with kick, 50 build free @1:45
:30 rest
8x25 1-2 breaths @:35
Every 4th one is fast 


100 easy
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Tuesday 2/6/18

Masters 2/6/18

Warm up- (1300)
500 swim 
300 kick
300 pull
8x25s @ :30 sprint cycle

Set 1- (1400)
2x thru:
2x100 IM@ 1:35
1-drill
2-swim fast
1x200 Free @ 2:45
Swim, round 2 faster than round 1
4x75 @ 1:20
1-50 fly 25 back
2-50 back 25 breast
3-50 breast 25 free
4-all free

Set 2- (600)
12x50s @ :50
Choice stroke in groups of 4: 
1-easy, 1-build, 2-fast

100 cool down


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Meet Results- Congrats!

Congrats Lyons Masters!!!

Thirteen Lyons Masters braved the snow and competed in the St. Charles swim meet. See meet results below and a message from the meet host.

There were 24 teams (over 150 masters) and Lyons took home the 3rd place team trophy with a super team effort. Everyone scored  points for our team. Greg Clark, Irene Combs , John Costello, Janet Goodridge, Steve Greska, Eric Johnson, John Kuhl, Marlene Kuhl, Brad Kulat, Kay Less, Marian Pezdek, Tom Slad, and Don Vear represented our team proudly. 

Is anyone interested on the March 10th meet in Bartlett (Sabrehawk/Academy) ? They have 3 different relays. 


Hello Athletes!
Just wanted to take a moment to thank you for coming out to the Doug Long Memorial Masters Meet at the Norris Recreation Center. 
Final individual results are available here:
Final Team scores are available here:
The meet was a huge success and we thank you for your support of the St. Charles East Girls Swim and Dive Teams. Next years’ meet is February 3, 2019, so put us in your calendar!
See you again soon,

The Meet Staff

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Saturday 2/3/18

Masters 2/3/18

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

Kick with fins: (800)
4x75s @ 1:30 build to 100%
1x100 swim @ 2:00
Repeat
Odds-flutter
Evens-choice

Main set:
4x100 @ 1:30 descend 1-3, 4 hold fast
4x25s @ :30 sprint choice
4x75s @ 1:15 descend 1-3, 4 hold fast
4x25s @ :30 sprint choice
4x50s @ :50 descend 1-3, 4 hold fast

4x25s @ :30 sprint choice

100 cool down
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Thursday 2/1/18

Masters Thursday 2/1/18

Warm up:
300 Free
300 pull
300 IM Drill/Swim/Drill by 25
200 kick

Set #1
4x:
1x150 @ 2:30
Rd 1-50 Free, 50 fly, 50 free
Rd 2-50 free, 50 back, 50 free
Rd 3-50 free, 50 breast, 50 free
Rd 4- all free
1x50: Build IMO by rd. @:50

Set #2
4x:
1x25 fly @:25
1x 50 @ 1:00…25 fly, 25 bk
1x75 @ 1:15…25 fly, 25 bk, 25 brst
1x100 @1:45 IM
1x100 fast kick @ 3:00
No rest, go right into the next round

*Alternate lead stroke in IMO by rd (2nd rd= start with 25 back and complete 100 IM, 3rd rd= start with breast and complete 100 IM, 4th rd= start with free and complete 100 IM)
*Lead stroke is Fast throughout rd. (Only doing one 25 fast each distance)


100 easy
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