Saturday 6-7am

200 Swim
200 pull
200 IM drill
6 x 50 free on 1:00 dec 1-3 ascend 4-6.
---------------------------
6/4 x 300 @4:45

• #1 all free
• #2 100 free/100 IM/100 free

---------------------------

300 Easy

Total = 3000/2400

Have fun Thursday

500 every 4th 25 choice
300 pull
3x50 build @:45

400 IMO/free by 25 @6:30
4x100 @1:30 free focus holding under 1:20
Rest 1 min
300 IM, build within each 75 @4:30
4x75 Build free @1:05
Rest 1 min
200 free by negative split @3:00
4x50 descend 1-4 free @:45 free
Rest 1 min
100 IM fast @1:30

100 easy

INTERVAL: 2:15 
3/2 x 150 dec 1-3
3/2 x 150 pull breathe by 3
3/2 x 150 25 IMO/25 streamline kick on back (6-8 dolphin kicks u/w first)

4 x 25 FAST FR @ :30 

INTERVAL: 1:30
3 x 100 dec 1-3
3 x 100 pull breathe by 5 1:35
3 x 100 IM dec 1-3 1:45

4 x 25 FAST FR @ :25

INTERVAL: :50 
3 x 50 dec 1-3
3 x 50 pull breathe by 7
3 x 50 IMA (FL/BK; BK/BR; BR/FR)

4 x 25 FAST FR @ :25

COOL DOWN 100

3000

Saturday 8/25

400 free
300 pull
200 IM drill/swim
4x25 sprint cycle choice

6x75 kick,drill,build by 25 1:20

4x100 free rotate fast 50, 4th one is fast @1:30
Rest 1 min

6x50 five uw dolphin kicks to 3 break out strokes, rest easy both ways 1:00
Rest 1 min

4x100 IM rotate fast 50, 4th one is fast 1:40
Rest 1 min

6x50 IMO no free, 2 of each stroke 1:00
Fly,Bk: 5 uw dolphin kicks to 3 fast break out strokes each way, rest is easy free for fly or do it all fly
Brst: 2 uw pullouts to 3 fast breakout strokes, rest is easy

100 easy

Thursday 8/23

400 free
4x50 IMO drill/swim @1
3x200 free descend 1-3 @3:10
5x100 drill/swim by 25 @1:45
Odds: RIMO
Evens: free
2x50 build free 1:00

4x100 freestyle strong but effortless 1:25
Rest :30
4x75 IMO build 1.fly 2. Back 3.breast 4.free @1:20
Rest :30
3x50 fly/back 2. Back/breast 3. Breast free @1
Rest :30
4x100 free pull @ 1:40 recover

100 easy
3,000

Warm up-

400 stretch it out

3 x 100 @ 1:35 d 1-3

8 x 25 @ :40 sprint cycle

4 free, 4 choice

Kick set

12 x 25s @ :40 kick choice

3 fast 1 easy

Skill set

8x50s @ 1:00

Turns are fast!!

12x25s @ :35 all choice

Odds- breakouts

Evens- finishes

Main: 

3 x 100 @ 1:30/1:40 free 

rotate the fast 50

4 x 25 @ :35 breakouts

6 x 75 @ 1:10/1:15 IM no free

Rotate fast 25, technique focus

4 x 25 @ :30 finishes choice

3 x 50 @ :50/:55 choice d1-3

4 x 25 @ :30 all fast choice 

100 easy (3,050)

Saturday 8/18

3x200 1free 2 IM drill/swim 3rd is choice :15 seconds rest
3x100 free descend 1-3 1:30
4x50 sprint cycle free 1

Main set x2 2nd round the 25s can be choice
6x75 free
50 build/25fast 1:05-1:10
8x25 free :30
1easy1build 2fast
2,450
Second set
16x25 8free 8 choice
4 @:30 4 @:25
Choice 4@:35 4-:30

150 cool down
3,000

Thursday 8/16/2018

500 every 4th 25 choice
300 pull
100 IM

2x50 build

4x50 fly
Drill,fast
200 pull: 75 breath by 3, 75 breath by 5, 50 breath by 7 (with paddles)

3x100 Bk
Drill,build,fast
200 pull: 75 breath by 3, 75 breath by 5, 50 breath by 7 (with paddles)

4x50 brst
Drill,fast
200 pull: 75 breath by 3, 75 breath by 5, 50 breath by 7 (with paddles)

3x100 free
Drill,build,fast
200 pull: 75 breath by 3, 75 breath by 5, 50 breath by 7 (with paddles)

100easy/200 easy is 3,000
2,900

8/14/2018 practice

Welcome Back Lyons Masters!

Tuesday 8/14/2018 Have Fun

400choice

8x50 pull breathing by 3 or 5 1:00-1:10

4x25 cycle choice :30

4x100 free dec 1-4 1:30

4x100IM rotate fast 25 1:45

6x50 non free dec 1-3 4-6 @1

6x50 free dec 1-3 4-6 @1

4x50 r side kick down l side kick back @1:00

8x25 worst stroke @:30 3 fast 1 easy

8x25 best stroke @:30 3 fast 1 easy 

100 easy

3,000