Saturday 11/30

WARM UP: 600

600 choice


MAIN SET: 2050 [1450]

[8] 10 x 25 FL w/fins (easy, fast by 25)

[6] 8 x 75 IM-FL (25 BK / 25 BR / 25 FR)
       #1 & 5: BK fast
       #2 & 6: BR fast
       #3 & 7: FR fast
       #4 & 8: all kick

[4] 6 x 200 FR (descend 1-3, 4-6.  Make 6 faster than 3)
      #1-3: pull
      #4-6: swim

Thanksgiving 11/28

WARM UP: 1000 [500, only do 50's]

10 x 50 choice (drill, swim, drill, kick, drill)

20 x 25 IMO (5 of each stroke, build 1-5)



MAIN SET: 1800 [1350]

100 FR pull (MDPS, get stroke count)

[150] 200 FR pull w/paddles (MDPS, hold count)

[200] 300 FR swim w/paddles (MDPS, -1 from count)


100 IM

[150] 200 IMS

[200] 300 FR


100 choice kick w/board

[150] 200 FR kick w/board & fins

[200] 300 FR swim w/fins (3 FL kicks off walls)

Tuesday 11/26

Votes are in.  We will have a optional dry land practice with Lyons Swim Club's strength and conditioning coach Troy Dequaine right before practice from 7:30-8:00.  

Some long easy swimming with a little speed mixed in to stretch you out after dry land

500 FR w/fins (50 drill / 50 MDPS)

500 (50 IMO build / 75 FR)

500 FR (25 left arm / 25 right arm / 25 fist / 50 MDPS)

500 (25 choice fast / 75 FR)

500 FR pull w/paddles

Saturday 11/23

WARM UP: 800

300 choice

2 x 250 (50 FL drill / 50 FR kick / 50 BK drill / 50 FR kick / 50 BR drill)


MAIN SET: 1700 [1100]

3 x 200 IM (build each 200)            [3 x 150 IMS]

4 x 150 IMS (25 MDPS / 25 fast)   [4 x 100 IM]

5 x 100 FR (odds: fast, evens: easy) [5 x 50 FR]