Saturday 5/26

Masters 5/26/18


300 swim

2:01 challenge
You will roughly do 25 100’s on a decreasing send off. Let’s suppose you start the first on 00:00. You need to finish the 100 by 2:00. Every 100 needs to be in by the double zeroes. The next 100 would start at 2:01 and you would have to be in by the 4:00. The third 100 would leave on the 4:02 (one second later than the previous one) and you need to be in by the 6:00. For each additional 100 you have 1 more second of rest and one less second to complete the swim. To make sure everyone gets down to a challenging time lanes will be given different starting times. Most of you will start around the 0:25 so you have 1:35 to complete the first 100 and the second one will start at the 26.  Exact starting time will be assigned in the morning. 

Thursday 5/24

Masters 5/24/18

Warm up-
300 free
200 pull
200 IM, drill, swim
100 kick 
4x50 build,swim IMO @:50

Main set-
2x250, 50 fast,75 smooth @ 3:50
4x50 kick @ 1:00
Odds: fast,easy
Evens: easy,fast

4x125 descend 1-4 @ 1:45
4x50 pull @ :50, breathe by 5

5x100 IM rotate the fast 25, last one is  all fast @ 1:45
4x50 Free @ :45


100 easy

Tuesday 5/22/18

Masters 5/22/18

Warm up-
400 Free 50 swim/25 drill/25 kick
6 x 100 @ 2:00 IM                           
odds - 25 drill/25 kick
evens - 25 kick/25 drill
(900)

Kick set: 2 times thru (500)
1x100 @ 2:10 streamline kick on back, focus on good kick technique
6x25s fast free @ :30

Main set: (1600)
4 X 50 @ :50 Free
  1 drill
  1 build 
  2 fast
3 X 100 @ 1:45 50 back/50 breast
Descend 1-4
4 X 50 @ 1:00 stroke no free
3 X 125 @ 2:15 IM
    50 of best stroke
4 X 50 @ :50 Free
3 X 100 @ 1:45 50 breast/50 Free
Descend 1-4
4 X 50 @ 1:00 stroke no Free


Cool down

Saturday 5/19/18

Masters Saturday 5/19/18

Warm up-
1x400 swim
3x200s @ 3:15 pull, build, breath 3,5 by 25
4x50s @ 1:00 25 drill/swim IMO
(1200)

Kick set-
5x100s @ 1:45/2:00 with fins alternate 25 right side kick, 25 left side kick, 50 streamline kick
(500)

Main set-
1x300 swim @ 4:15
4x50s choice @ 1:00
1x200 swim @ 3:15
4x50s choice @ 1:00
2x100s swim @ 1:20
4x50s free @ :55
(1400)

100 easy




Thursday 5/17/18

Masters 5/17/18

Warm up- (1000)
300 free
200 IM kick/drill 
100: 50 kick,50 Swim 
8x25 sprint cycle @ :30
4 free, 4 no free 
4x50 Free build,swim @ :50

Main set- (2200)
4x100 negative split @ 1:30
8x25s kick fast @ :30
8x50s 1 drill, 3 swim @ :50
8x25s kick fast @ :30
8x50s 1 drill, 3 swim @ :45
8x25s fast free @ :30
4x100s @ 2:00 alternate 25 flutter kick on back/25 IMO swim no free 50


100 easy

Tuesday 5/15/18

Masters Tuesday 5/15/18

CONGRATULATIONS TO OUR LYONS SWIMMERS THAT COMPETED AT THE USMS NATIONALS MEET LAST WEEKEND!! Great swims! Way to go Lyons Masters!


Warm up:(1200)
400 free
300 pull, breathe by 3
200 kick, build within each 50
100 IM drill

8x25 @:30 sprint cycle
4 free, 4 choice

Main set:(1800)
3x200 @3:10 descend 1-3
1 min rest
6x100s:
2@1:45...free/stroke/free/stroke, 
stroke-fast
2@1:35...25 stroke/75 Free 
stroke-fast
2@1:25 all free fast
1 min rest
12x50 @:50
Odds: fast, Evens: easy
Fast=IMO, no free
Easy=Free


100 swim easy

Saturday 5/12/18

Masters 5/12/18

Warm up-
3x150s @ 2:45
50 swim/50drill/50 kick
2x200s @ 3:20 pull, build, breath 3,5 by 25
(850)

Skill set-
8x50s @ 1:00...2 of each stroke
Count strokes each 25, negative split 50 and keep stroke count the same each 25
(400)

Main set:
Do 4Xs:
4 x 25 @ :45 strong, good distance per stroke, odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:45 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 100 Easy @ 3:00

Rd 1- free 
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(2000)

Cool down


Tuesday 5/8/18

Tuesday 5/8/18

Warm up (1300)-
300 swim- distance per stroke
300 kick- 25 fast/25 easy
3x100s @ 1:30 build
4x50s @ 1:00 build/drill IMO
8x25s @ :30 IMO build to a sprint

Kick set (500)-
1x100 @ 2:10 70%
2x75s @ 1:30 80%
3x50 @ 1:00 90%

4x25s @ :30 100%

Distance group- (1500)
1x400 @ 6:00
2x200s @ 3:00
4X100s @ 1:30
6x50s @ :50
All swims should have 3 or more dolphin kicks on the UW’s and NO breathing on the breakouts. As distance gets shorter, speed and intensity should increase (50s should be 100%).

Saturday 5/5/18

Saturday 5/5/18

Warm up-
300 swim
300 kick
300 pull
(900)

10 x 50 @ 1:00
Odd: 25 overkick/25 build arm speed
Even: pull (connected hips and shoulder rotation)
(500)

Main set:
Do 4 times: (1700)
6 x 25 @ :35 descend 1-3, 4-6
reverse IMO by round
Rd 1- all free, rd 2- all breast....
4 x 50 @ 1:00 3/3 breaths by 25 free
1 x 100 @ 2:00 all out
rd 1&3 free 2&4 IM


100 cool down

Thursday 5/3/18

Thursday 5/3/18

Warm up- (1050)
300 free
200 pull
100 IM
6x75 50 fast kick,25 swim @1:20

Main set- (2000)
4x75s @ 1:10 free
3x50 descend 1-3 @ :50
4x25 free @:30 focus on distance per stroke

4x75s IM no free @ 1:20
3x50 fly/Bk, Bk/brst, brst/Free @ 1:00
4x25 fast IMO @:30

5x100 IM rotate fast 25, last one is all fast @ 1:45
16x25 1 drill/3 fast - 4 of each stroke @ :30


200 easy

Thursday 5/1/18

Masters 5/1/18

Warm up: (1200)
400 free
6x50s @ :50
Odds- free
Evens- back
200 kick
6x50s @ 1:00 kick
Odds- fast/easy
Evens- easy/fast

Main set: 3Xs (1800)
3x50s fast free @ :50
1x50 @ 1:00 stroke no free
focus on max distance per stroke!!
3x125s @ 2:00 Free
Descend 1-3
25 EASY


200 cool down