tag:blogger.com,1999:blog-40107336000214708602024-03-17T22:03:05.085-05:00Lyons Masters Swim TeamThere is no such thing as "old"Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comBlogger1764125tag:blogger.com,1999:blog-4010733600021470860.post-15834318949365498532024-03-14T13:32:00.002-05:002024-03-14T13:32:36.875-05:003-16-24 Swell Speed Symposium<div style="text-align: left;"><b><u>Warm-Up</u></b> 1000/25:00</div><div>300 Free</div><div>200 Back </div><div>4x75 @15s I.M.O k/d/s</div><div>8x25 @10s-O Scull -E Build </div><div><br /></div><div><b><u>Main Set</u></b> 2100/45:00</div><div>1x200 @10s Free Build to 70-80% </div><div>4x50 @5-10s No Free Desc-1-4</div><div>2x75 @10s Free -50 Build-25 Sprint</div><div>3x100 @5-10s IM </div><div>3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort</div><div>1x50 Dolphin Dive </div><div>1x200 @5s Free pull with buoy,</div><div>4x100 @10s I.M -O Kick -E Drill</div><div>2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st</div><div>2x50 @15s Choice Stroke all out </div><div><br /></div><div><b><u>Speed</u></b> 800/20:00</div><div>4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)</div><div>4x(1x50@10s Sprint No Free- 1x50@10s Smooth Free)</div><div><br /></div><div><b><u>Cool Down</u></b> 200/5:00</div><div>200 Choice Loosen </div><div>95 Minutes 4100 Yards</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-55516685859668364292024-03-14T12:04:00.003-05:002024-03-14T12:04:26.042-05:003-14-24 Velocity Vibe Voyage<div style="text-align: left;"><b><u>Warm-Up</u></b> 1200/30:00</div><div>1x300 Free loosen</div><div>1x300 I.M.O K/D/S</div><div>1x200 Choice Kick</div><div>1x100 I.M</div><div>4x50 @5-10s Choice Stroke Build to Fast</div><div>4x25 @10s Choice Stroke Sprint Cycle</div><div><b><u>Drill</u></b> 500/10:00</div><div>*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation</div><div>10x50 @10s -25 Drill -25 Swim</div><div><b><u>Main Set</u></b> 1500/35:00</div><div>3x(6x50 @10's Free Desc. 1-3,4-6)</div><div> (1x200 @1:00 Rest Free Max Effort )</div><div><b><u>Pull </u></b>600/15:00</div><div>4x150 @10-15s</div><div>-100 Pull -50 Drop the Buoy engage legs and build to fast</div><div><b><u>Cool Down</u></b> 200/5:00</div><div>200 Choice Loosen</div><div><br /></div><div>95 Minutes 4000 Yards</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-76059130533970344432024-03-12T12:26:00.003-05:002024-03-12T12:26:22.386-05:003-12-24 Torrent Tempo Trials<div style="text-align: left;"><b><u>Warm-Up</u></b> 1100/25:00</div><div>2x300 Choice Stroke loosen-100 S/K/S</div><div>2x100 @10s I.M Drill</div><div>2x50 @10s Scull w/ Paddles and light kick</div><div>4x50 @10S Choice Kick Desc.1-4</div><div><br /></div><div><b><u>Main Set</u></b> 2500/60:00</div><div>6x50 @15s Rest Choice Stroke Fast</div><div>1x200 @30s-1:00 Rest Active Recovery</div><div>6x50 @10s Rest -O Fast -E Active Recovery </div><div>2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200 </div><div>1x100 @30s Rest Active Recovery </div><div>3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth</div><div> ( 1x100 @30s Rest Active Recover </div><div><br /></div><div><b><u>Cool Down </u></b>200/5:00</div><div>4x50 @10s Breathing Every 5/3 by 50</div><div><br /></div><div>3800 Yards 90 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-39254399642898807262024-03-07T14:36:00.006-06:002024-03-07T14:36:56.059-06:003-7-24 Sprint Cycles & Smiles<div style="text-align: left;"><b><u>Warm-Up</u></b> 1350/ 30:00</div><div>1x200 Free Loosen<span style="white-space: pre;"> </span></div><div>2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim</div><div>1x200 Perfect technique Free</div><div>4x50 @5-10s Desc. 1-4</div><div>2x75 @5-10s Free k/d/s</div><div>1x100 @10s I.M</div><div>4x25 @10s Sprint Cycle</div><div>1x100 Smooth </div><div><br /></div><div><b><u>Main Set</u></b> 1900/40:00</div><div>2x ( 4x50 @5-10s Choice Stroke Race Pace)</div><div> ( 1x50 @30s Free Recover</div><div>4x50 @15s -25 Kick -25 No Free Swim</div><div>5x100 @10s Ascend 1-5</div><div>4x50 @5-10sFree -25 Kick -25 No Free Swim</div><div>2x ( 4x50 @5-10s Choice Stroke Race Pace)</div><div> ( 1x50 @30sRecover</div><div><br /></div><div><b><u>Cool Down</u></b> 600/15:00</div><div>1x200 Free Loosen</div><div>2x25 @5-10s Fast U/W 5 Fast Break out Strokes</div><div>2x50 @5-10s Free Fast Inside the flags!</div><div>2x25 @5-10s last 10 Yards All out</div><div>1x200 Ez</div><div><br /></div><div>3850 Yards 85 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-25256704737582461712024-03-05T13:30:00.000-06:002024-03-05T13:30:02.136-06:003-5-24 Sprint, Pull, Repeat<div style="text-align: left;"><b><u>Warm-Up </u></b>1000/25:00</div><div>200 Free Loosen</div><div>200 Kick</div><div>200 I.M Drill</div><div>200 Pull</div><div>200 Choice Stroke</div><div><b><u>Drill</u></b> 800/20:00</div><div>2x150 @10s Right Fin Left Paddle </div><div>2x150 @10s Left Fin Right Paddle </div><div>2x50 @10s Fist Drill</div><div>1x100 @10s Free Breathing 3/5/3/5 by 25</div><div><b><u>Main Set</u></b> 1900/45:00</div><div>12x25@ 30s Free Race Pace </div><div>1x100 @ 20s Pull/Active Recovery </div><div>10x25 @ 25s Free Race Pace</div><div>1x100 @ 20s Pull/Active Recovery </div><div>8x25 @ 20's Free Race Pace</div><div>1x100 @ 20s Pull </div><div>6x25 @ 15's Free Race Pace</div><div>1x100 @ 20's Pull/Active Recovery</div><div>4x25 @ 10's Free Race Pace</div><div>1x100 @20s Pull/Active Recovery </div><div>4x100 @10's Free Desc. 1-4 To Race Pace</div><div><b><u>Cool Down</u></b> 300/6:00</div><div>6x50 @ Free -25 U/W max -25 Free </div><div><br /></div><div>4000 Yards 96 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-80089023091961804272024-03-01T20:39:00.006-06:002024-03-01T20:39:52.787-06:003-2-24 I.M. Impossible Mission<div style="text-align: left;"><b><u>Warm-Up</u></b> 1000/30:00</div><div>1x300 Free loosen</div><div>3x100 @10s Choice Kick</div><div>6x50 @10s I.M Switch</div><div>4x25 @10s Sprint Cycle </div><div><br /></div><div><b><u>Main Set</u></b> 3000/60:00</div><div>1x50 @10s Fly</div><div>1x100 @5s Back</div><div>1x150 @10s Breast</div><div>1x200 @10s I.M</div><div>1x150 @20s Choice Stroke- Best Stroke Fast</div><div>1x100 @15s Choice Stroke -Worst Stroke Fast</div><div>1x50 @10s Choice Ez</div><div>1x50 @10s Fly Kick</div><div>1x100 @5s Back Kick</div><div>1x150 @10s Breast kick</div><div>1x200 @10s Free kick</div><div>1x200 @10s I.M Kick</div><div>1x150 @10s Choice Kick Best Stoke </div><div>1x100 @10s Choice Kick worst Stroke </div><div>1x50 @20s Free Fast</div><div>5x200 @10-15s Swim </div><div>1.Choice 2. Free 3. Back 4. Breast 5. I.M</div><div> </div><div><b><u>Cool Down</u></b> 200/4:00</div><div>4x50 Choice -EZ</div><div><br /></div><div>4200 Yards 94 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-22022597297354134972024-02-29T14:02:00.000-06:002024-02-29T14:02:32.807-06:002-29-24 Effortless Endurance Escalation <div><b><u>Warm-Up</u></b> 1800/50:00</div><div>200 Choice loosen</div><div>*</div><div>4 Rounds</div><div>1x100 @5-10s Kick I.M Order by Round</div><div>1x100 @5-10s Free Perfect Technique</div><div>2x50 @5-10s Choice Stroke and Drill</div><div>4x25 @5-10s I.M Order By Round Desend 25's</div><div><br /></div><div><b><u>Main Set </u></b> 1800/40:00</div><div>6x50 @5s Breast Desc. 1-3,4-6</div><div>3x100 @10s I.M Desc.1-3</div><div>4x100 @10s Back -O Wave Drill. -Even Swim</div><div>3x100 @10s I.M Desc.1-3</div><div>8x25 @5-10s Fly 1.Kick 2. Drill. 3 Swim 4. Build </div><div>3x100 @10s I.M Desc.1-3</div><div><br /></div><div><b><u>Cool Down</u></b> 300/6:00</div><div>6x50 @10s Free Breathing 3/5 by 50</div><div><br /></div><div>3900 Yards 96 Minutes </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-77748016605636304202024-02-27T14:47:00.008-06:002024-02-27T14:47:51.623-06:002-27-24 Glide & Conquer <div style="text-align: left;"><b><u>Warm-Up</u></b> 900/20:00</div><div style="text-align: left;">300 loosen </div><div>200 w/ Fins -25 Kick -25 Swim </div><div>100 I.M</div><div>4x50 @ 10s Rest Desc. 1-4</div><div>4x25 @ 10s Rest Sprint Cycle</div><div><br /></div><div><b><u>Main Set </u></b>3100/65:00</div><div>4x50 @5s Rest -Free Ascend 1-4</div><div>1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.</div><div>4x100 @5s Rest -as 50 Free -50 Back</div><div>5x50 @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5</div><div>1x300 @10s Rest 3 Fly kicks off each wall.</div><div>3x100 @5s Rest -as 50 Free 50 Back</div><div>5x50 @10s Rest -Fins and Paddles Fast</div><div>1x300 @10s Rest -3 Fly kicks off each wall</div><div>2x100 @10s Rest -50 Free 50 Back</div><div>4x50 @5s Rest - Free Ascend 1-4</div><div>1x300 @ 3 fly kicks off each wall </div><div>1x100 I.M</div><div><br /></div><div><b><u>Cool Down</u></b> 200/5:00</div><div>4x50 @10s Rest Choice Breathing 3/5 by 50</div><div><br /></div><div>90 Minutes 4200 Yards</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-66347723395129202612024-02-23T22:25:00.002-06:002024-02-23T22:25:17.697-06:002-24-24 Ebb and Flow<div style="text-align: left;"><b><u>Warm-Up</u></b> 1200/30:00</div><div>300 Choice Loosen</div><div>3x150 @15s Free</div><div> -50K -50D -50S</div><div>9x50 @10s</div><div> 1-3 Breathing 3-5-7 by 50 4-6 Descend ,7-9 I.M.O no Fly</div><div><br /></div><div><b><u>Main Set</u></b> 2400/60:00</div><div>1x300 Pull</div><div>6x50 @5s Rest Kick Desc.1-3,4-6</div><div>1x200 @10s Rest Free Negative Split</div><div>6x50 @5-10s Rest Desc 1-4 Hold Pace 5 And 6</div><div>1x50 @30s Free Recover</div><div>1x100 @30s Free All Out</div><div>1x200 @10s Free Negative Split</div><div>6x50 @5s Free Desc. 1-3,4-6</div><div>1x300 @15s Pull</div><div>1x50 @30s Free Recover</div><div>12x25 @10s Rest I.M.O Fast</div><div><br /></div><div><b><u>Cool Down</u></b> 300/6:00</div><div>100 Breathing 3/5 by by 50</div><div>100 Breathing 5/3 By 25</div><div>100 Breathing by 3 </div><div><br /></div><div>3900 Yards 96 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-2810483953591656532024-02-22T16:38:00.001-06:002024-02-22T16:38:49.725-06:002-22-24 Swimming with Sharks<div style="text-align: left;"><b><u>Warm-Up</u></b> 900/25:00</div><div>300 Loosen</div><div>4x100 @ -O Kick -E Pull</div><div>4x50 @ I.M.O K/S </div><div><br /></div><div><b><u>Drill </u></b>500/10:00</div><div>10x50 @5-10s Rest Free Drill/Swim</div><div>-O Drill 6k Switch</div><div>-E Finger Tip Drag</div><div><br /></div><div><b><u>Main Set</u></b> 2000/45:00</div><div>4x250 @30s Rest</div><div>-25 Build -200 Race Pace/Fast-25 EZ</div><div>1x100 @ 30s Rest Choice Stroke Ez</div><div>4x100 @10s Rest Pull with Paddles </div><div>4x100 @5-10s Rest Free Desc. 1-4</div><div>1x100 Choice Stroke Ez</div><div><b><u><br /></u></b></div><div><b><u>Kick</u></b> 300/8:00</div><div>1x300 Choice Kick 10s Steady Kick 10s Fast Kick</div><div><br /></div><div><b><u>Cooldown</u></b> 200/5:00</div><div>4x50 Choice Stroke EZ</div><div><br /></div><div>3900 Yards 93 Minutes </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-86529558927014214842024-02-20T16:22:00.006-06:002024-02-20T16:24:56.203-06:002-20-24 How to Outswim a Shark<div style="text-align: left;"><b><u>Warm-Up</u></b> 1000/25:00</div><div>300 Free</div><div>4x50 I.M.O Kick/Drill</div><div>300 Choice Mix Up Strokes </div><div>4x50 Free Build To Fast</div><div><br /></div><div><b><u>Main Set </u></b>2700/60:00</div><div>3 Rounds</div><div>1x200 @10-15's Rest Free <b>Pull</b>-Descending to Fast</div><div>2x100 @10's Rest Choice <b>Kick</b> Steady Pace</div><div>4x50 @10's Rest Free <b>Limit your Breaths</b> 5-8 per 50 </div><div>8x25 @5s Rest Choice Stoke<b> Fast</b></div><div>1x100 Active Recovery</div><div><br /></div><div><b><u>Warm-Down</u></b> 300/10:00</div><div>6x50 @5-10s Rest Choice Stroke loosen </div><div><br /></div><div>4000 Yards 95 Minutes</div><div><br /></div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-65560290211589425902024-02-16T19:46:00.006-06:002024-02-16T19:46:52.804-06:002-17-24 Floats, Strokes, and Goggle Jokes<div style="text-align: left;"><b><u>Warm-Up</u></b> 800/20:00</div><div>3x100 @10s Free 2 Smooth 1 Build</div><div>4x75 @10s Rollin I.M </div><div>4x50 @10s Free Desc. 1-4</div><div><br /></div><div><b><u>Main Set</u></b> 2700/60:00</div><div>2Rounds</div><div>3x100 @10s Desc.1-3</div><div>2x100 @5s Build </div><div>1x100 @30's Rest Fast </div><div>-</div><div>1x300 Pull or Kick EZ</div><div>-</div><div>2Rounds</div><div>1x100 @30's Rest Fast</div><div>2x100 @15's Rest Ascend 1-2</div><div>3x100 @10s Rest Ascend 1-3</div><div><br /></div><div><b><u>Cool Down</u></b> 200/5:00</div><div>4x50 Choice Stroke Loosen</div><div><br /></div><div>3700 Yards 85 Minutes </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-1827716130085442592024-02-15T15:58:00.000-06:002024-02-15T15:58:10.694-06:002-15-24 Sprint, Drill, and I.M. Challenge<div style="text-align: left;"><b><u>Warm-Up </u></b>1200/30:00</div><div>9x100 @10-15s Rest<span style="white-space: pre;"> </span></div><div>1.Swim 2.Pull 3.Kick</div><div>12x25 @10s Rest Sprint Cycle </div><div><br /></div><div><b><u>Drill </u></b>700/20:00</div><div>8x50 @10s Rest Free Drill</div><div>-0, 1 pull 6 Kick</div><div>-E, 3 Pulls 3 Second Glide</div><div>300 I.M.O K/D/S</div><div><br /></div><div><b><u>Broken 100s</u></b> 800/20:00</div><div>8x100 Free All out @2:00-3:00 Min </div><div>1-4 Break for 10's at 50</div><div>5-8 Break for 10's at 75</div><div><br /></div><div><b><u>I.M </u></b>1200/30:00</div><div>4x100 @5-10s Rest I.M (Moderate Pace)</div><div>2x200 @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)</div><div>1x400 I.M by 100 (negative Split)</div><div><b><u><br /></u></b></div><div><b><u>Warm Down</u></b> 300/6:00</div><div>6x50 Loosen @5-10s Rest Loosen</div><div><br /></div><div>106 Minutes 4200 Yards</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-84044183736472607242024-02-13T14:33:00.001-06:002024-02-13T14:33:04.657-06:002-13-24 Lovestruck Laps<div style="text-align: left;"><b><u>Warm-Up </u></b>1000/25:00</div><div>300 loosen</div><div>3x100 @10s rest Kick</div><div>4x50 @10s Rest Desc.1-4</div><div>4x25 Sprint Cycle </div><div><b><u><br /></u></b></div><div><b><u>Main-Set </u></b>2900/60:00 (Keep the intervals Short!)</div><div>2x200 @5-10s rest</div><div>2x150 @ 5s Rest</div><div>2x100 @ 5s Rest</div><div>2x50 @ 5's Rest </div><div>50 recover</div><div>4x100 @5s Rest Free Desc. 1-4</div><div>4x50 @5's Rest -25 Fly -25 Bk</div><div>4x50 @5's Rest -25 Br -25 Free</div><div>4x50 @5's Rest Free Desc. 1-4</div><div>50 Recover </div><div>8x100 I.M @5-10s Rest</div><div><br /></div><div><b><u>Cool Down</u></b> 200/5:00</div><div>200 Loosen </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-49374604331482302012024-02-09T20:56:00.002-06:002024-02-09T20:56:25.898-06:002-10-24 Puddle Pirates<div style="text-align: left;"><b><u>Warm-Up</u></b> 1200/30:00</div><div>300 Free </div><div>300 Kick </div><div>300 Pull</div><div>6x50 @10s Rest Choice build to fast </div><div> </div><div><b><u>Main Set</u></b> 2400/60:00</div><div>3x200@15-20s Rest Free Neg split</div><div>6x100@10-15s Rest -O fast,-E Smooth</div><div>12x50@5-10s Rest -O fast, -E Smooth</div><div>24x25@5-10s Rest -O Fast, -E Smooth</div><div><b><u><br /></u></b></div><div><b><u>Cool Down</u></b> 300/6:00</div><div>2x100@10s Rest Free breathing every 5</div><div>2x50@10s Rest Free breathing every 3</div><div><br /></div><div>3900 Yards 96 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-30320860817798361502024-02-08T16:09:00.004-06:002024-02-08T16:09:38.628-06:002-8-24 300 Ways to Leave You Breathless<div style="text-align: left;"><b><u>Warm-Up</u></b> 1300/30:00</div><div>300 Free</div><div>6x50 @5-10s Rest I.M Switch</div><div>8x50 @5-10s Rest Free Drill </div><div>-O Flick Drill -E Zipper Drill</div><div>300 No Free</div><div><b><u><br /></u></b></div><div><b><u>Main Set</u></b> 2500/60:00</div><div>4x300 @ 15-20s Rest</div><div>-100 breathing Every3/5 -100,70-80% -100 Fast</div><div>1x100 @1:00 Rest - Kick</div><div>4x150 @10-15s Rest Pull Desc. 1-4</div><div>1x100 @1:00 Rest Kick</div><div>4x100 @5-10s Rest Free Desc. 1-4</div><div>1x100 Kick</div><div><b><u><br /></u></b></div><div><b><u>Cool Down</u></b> 200/5:00</div><div>200 loosen</div><div><br /></div><div>4000 Yards 95 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-8924028992529244602024-02-06T16:43:00.005-06:002024-02-06T16:43:35.190-06:002-6-24 Fly High, Back Glide, Breast Drive, Free Stride!<div style="text-align: left;"><b><u>Warm-Up</u></b> 800/20:00</div><div>300 Loosen</div><div>100 Kick Choice</div><div>6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.</div><div>100 Kick Choice</div><div><b><u>Main Set </u></b>2800/60:00</div><div>4x25 @5-10s Rest Fly Fast</div><div>1x100 @15-30s Rest Choice-Ez</div><div>4x50 @10-15s Rest Back Fast</div><div>1x200 @30s Rest Choice-Ez</div><div>4x75 @15s Rest Breast Fast</div><div>1x300 @:30s-1:00 Rest Choice-EZ</div><div>4x100 @15-30s Rest Free Fast</div><div>1x400 @1:00 Rest Choice-Ez</div><div>4x200 @30s Rest -Free Or I.M Fast</div><div><b><u>Cool Down</u></b> 300/6:00</div><div>6x50 Choice .</div><div><br /></div><div>3900 Yards 86 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-68433887720970870382024-02-02T22:19:00.001-06:002024-02-02T22:19:28.250-06:002-3-24 Early Morning Short Practice <div style="text-align: left;"><b><u>Warm-Up</u></b> 800/15:00</div><div>1x300 Free</div><div>1x100 Choice Kick</div><div>4x50 @10s Rest -25 i.m -25 free</div><div>8x25 @10s Rest Choice Stroke -O Scull - E Build</div><div><b><u>Main Set</u></b> 1800/40:00</div><div>5x100 @10-15s Rest Fast Free </div><div>1x300 loosen/Active Recovery</div><div>8x50 @15s Rest -4 Fast Free -4 Fast I.M.O</div><div>1x300 loosen Active Recovery</div><div>4x50 @15-30s Rest Fast Free</div><div>4x25 @10s Rest Fast Free</div><div><b><u>Cool Down </u></b>300/6:00</div><div>6x50 Choice stroke loosen</div><div><br /></div><div>61 Minutes 2900 Yards </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-6075626771239549522024-02-01T16:12:00.004-06:002024-02-01T16:12:31.602-06:002-1-24 Start February with a Splash: The Pace Picks Up!<div style="text-align: left;"><b><u>Warm-Up</u></b> 800/20:00</div><div>300 Free</div><div>100 Kick</div><div>4x50 @0-15s IMO-25 drill+25 build</div><div>8x25 @10-15s Rest Sprint Cycle </div><div><br /></div><div><b><u>Main Set</u></b> 3000/70:00</div><div>1x500 @60s Rest Free Smooth and Steady</div><div>5x100 @30s Rest Fast Free</div><div>1x400 @60s Rest Free I.M</div><div>4x100 @30s Rest I.M Fast</div><div>1x300 @30s Rest Pull Free</div><div>3x100 @30s Rest Fast Free</div><div>1x200 @30s restFree I.M</div><div>2x100 @15-20s Rest IM Fast</div><div>1x100 @10s Free Free</div><div>1x100 Free All Out</div><div><br /></div><div><b><u>Cool Down</u></b> 300/6:00</div><div>6x50 Choice Loosen</div><div><br /></div><div>4100 Yards 96 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-34619791336460911872024-01-30T15:25:00.005-06:002024-01-30T15:25:50.213-06:001-30-24 Buoy, Oh Buoy, It’s Swim Time!<div style="text-align: left;"><b><u>Warm-Up</u></b> 900/25:00</div><div>300 Freestyle </div><div>4x75 @10s Rest Rollin I.M</div><div>100 Kick</div><div>4x50 @10s Rest Free Desc. 1-4 </div><div><br /></div><div><b><u>Drill </u></b>400/10:00</div><div>4x25 @(fins) Fly Drill Fly arms with a flutter Kick</div><div>4x25 @ Double Arm back</div><div>4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick</div><div>4x25 @Overcharge (Catch-Up Arms Kicking as fast as you can)</div><div> </div><div><b><u>Endurance(Choice Equip)</u></b> 1200/30:00</div><div>3x200 @10-15s Rest Desc.1-3</div><div>4x100 @10-15s Rest Build to fast -O Swim -E Kick </div><div>4x50 @10s Rest -25 Fast -25 Smooth</div><div> </div><div><b><u>Main Set</u></b> 1200/30:00</div><div>2x200 @15s Rest Free Neg Split </div><div>8x50 @10-15s Rest Free - O Sprint -E Smooth</div><div>4x75 @10s Rest Build to fast </div><div>4x25 @10-15s Rest All out </div><div><br /></div><div><b><u>Cool Down</u></b> 200/4:00</div><div>200 loosen</div><div><br /></div><div>3900 yards 99 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-55221591201309411562024-01-27T00:26:00.003-06:002024-01-27T00:26:40.678-06:001-27-24 Kick, Pull, Gasp, Repeat!<div style="text-align: left;"><b><u>Warm-Up</u></b> 700/15:00</div><div>300 Free</div><div>200 -50 Free-50 No Free</div><div>200 Free Build</div><div><br /></div><div><b><u>Free Drill</u></b> 600/15:00</div><div>6x100 @10s rest</div><div>1. Single Arm</div><div>2. Catch-Up</div><div>3.Fist Drill</div><div><br /></div><div><b><u>Pull</u></b> 900/20:00</div><div>1x300 @20s Rest Negative Split </div><div>3x100 @10-15s Rest Desc.1-3 </div><div>6x50 @10s Rest Desc. 1-3 4-6</div><div><br /></div><div><b><u>Kick </u></b>600/15:00</div><div>3x100 @10s Rest Steady Kick</div><div>4x50 @10s Rest Desc. 1-4</div><div>4x25 @15s Rest all out</div><div><br /></div><div><b><u>Main </u></b>1000/25:00</div><div>4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint</div><div>4x100 @10s Rest I.M</div><div>2x100 @10s Rest Free Build to Sprint</div><div><br /></div><div><b><u>Sprint</u></b> 200/5:00</div><div>8x25 @ 15s Rest All out </div><div><br /></div><div><b><u>Cool Down </u></b>200/5:00</div><div>200 Loosen</div><div>4200 Yards 100 Minutes </div><div><br /></div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-44391640363877188732024-01-25T13:57:00.003-06:002024-01-25T13:57:26.650-06:001-25-24 New Year, Fast Gear!<div style="text-align: left;"><b><u>Warm-Up</u></b> 900/25:00</div><div>200 Free</div><div>100 I.M</div><div>200 Kick</div><div>100 Pull</div><div>200 No Free -Mix it up</div><div>100 Choice Stroke Build to 80-90%</div><div><br /></div><div><b><u>Drill Set</u></b> 600/15:00</div><div>8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.</div><div>4x50 @ 5s Rest Free Fist Drill </div><div>4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 </div><div><br /></div><div><b><u>Pre-Set</u></b> 500/12:00</div><div>4x75 @10s Rest -50 Free Build to 80% -25 I.M</div><div>4x50 @10s Rest -25 Free -25 I.M</div><div><br /></div><div><b><u>Main Set </u></b>1200/25:00</div><div>4x50 @5-10s Rest Free Pull</div><div>2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast</div><div>4x50 @5-10s Rest Free Desc. 1-4</div><div>3x100 @10s Rest Build each 100 to fast</div><div>8x25 @5-10s Rest -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast</div><div><br /></div><div><b><u>Speed</u></b> 600/15:00</div><div>12x25 @10-15s Rest Free All Out</div><div>1x200 Kick Or Swim EZ/Active Recovery</div><div>4x25 O.T.B Sprints</div><div><br /></div><div><b><u>Cool Down </u></b>200/5:00</div><div>200 Loosen </div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-75325844097118468192024-01-23T13:28:00.000-06:002024-01-23T13:28:35.044-06:001-23-24 Tidal Tactics<div style="text-align: left;"><b><u>Warm-Up </u></b>800/20:00</div><div>200 -3 Free Stokes 4 Back Strokes(3/4/3)</div><div>200 Reverse Free I.M</div><div>200 Pull</div><div>200 Kick</div><div><br /></div><div><b><u>Drill</u></b> 800/20:00</div><div>4x100 @ 10s Rest</div><div>-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up</div><div>4x100 @ 10s Rest</div><div>-O Free Flick Drill -E 3 Strokes 6 kicks</div><div><br /></div><div><b><u>Main Set </u></b>1500/35:00</div><div>3 Rounds</div><div>1x200 @10-15s Rest Choose your own order I.M</div><div>4x50 @5s Rest 80% Effort Free </div><div>4x25 @10s Rest I.M Order Fast</div><div><br /></div><div><b><u>Speed (Fins)</u></b> 800/20:00</div><div>4x(100+50+2x25)</div><div>100= @5-10s Rest Rest 1p 6K</div><div>50= @10s Rest Build to Sprint</div><div>25= @10s Rest Sprint</div><div><br /></div><div><b><u>Cool Down </u></b>200/4:00</div><div>200 Loosen</div><div>4100 Yards 99 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-39371254546420952542024-01-19T20:30:00.003-06:002024-01-19T20:30:45.804-06:001-20-24 Dive In, Freak Out<div style="text-align: left;"><div><b><u>Warm-Up</u></b> 800/25:00</div><div>4x200 @10-15s rest</div><div>-O -50 Free-50 Back -50 Br -50 Free</div><div>-E 100 Free -50 No Free -50 Free</div><div><b><u>Tech And Drill </u></b>600/15:00</div><div>6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag</div><div>6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm</div><div><b><u>Kick</u></b> 400/10:00</div><div>8x50 @10s Rest</div><div>-O Flutter Kick</div><div>-E Fly or Breast</div><div><b><u>Main Set </u></b>1400/30:00</div><div>2x200 @15s Rest I.M</div><div>4x100 @10-15s Rest -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast</div><div>4x50 @10s Rest Free -O Build - Sprint</div><div>4x100 @ 10s rest-75 Smooth -25 Sprint</div><div><b><u>Sprint</u></b> 600/15:00</div><div>3x100 @10-15s I.M</div><div>6x50 @:30 Seconds Free Sprint</div><div><b><u>Cool Down</u></b> 200/5:00</div><div>200 loosen</div><div>4000 Yards 100 Minutes</div><div><br /></div></div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.comtag:blogger.com,1999:blog-4010733600021470860.post-60653726856957780282024-01-18T14:34:00.002-06:002024-01-18T14:34:10.012-06:001-18-23 Swimming Through Winter<div style="text-align: left;"><b><u>Warm-Up</u></b> 1000/25:00</div><div>3x100 @10s Rest Last 25 No Free </div><div>12x25 @ 5-10s Rest</div><div>- O Streamline Kick -E Choice Stroke Drill </div><div>3x100 @ Pull W/ a Buoy </div><div>4x25 @ Sprint Cycle </div><div><br /></div><div><b><u>Underwater Power</u></b> 400/10:00</div><div>16x25 @5-10s Rest </div><div>- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke </div><div><br /></div><div><b><u>Main Set</u></b> 1600/40:00</div><div> 2 Rounds (RD1 No Equip RD2 Choice Equip)</div><div>1x200 @10s Rest Free, Steady/Slightly Uncomfortable pace </div><div>4x25 @15s Rest-1 Free All out </div><div>4x100 @10s rest Desc. 1-4</div><div>4x25 @15s Rest All Out Free </div><div><br /></div><div><b><u>Speed Set </u></b>700/20:00</div><div>3x100 @10-15s Rest I.M</div><div>6x50 @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 </div><div>4x25 @15s Rest -Choose Stroke, Sprint </div><div><br /></div><div><b><u>Cool Down </u></b>200/5:00</div><div>8x25 Dolphin Dive</div><div><br /></div><div>3900 Yards 100 Minutes</div>Lyons Mastershttp://www.blogger.com/profile/03865200824920398867noreply@blogger.com