600/400 free
200 pull
6/4 x 50 kick,build
4 x 25 sprint cycle
-------
16/12 x 75 free/choice/free
8 x turn 25's(middle of pool)
8/6 x 50 underwater kick/sprint free
-------
200 easy
Thursday
It's a new year and time to shift our focus to competition training. Tighten up your goggles.....it's about to be "Go Time"
400/300 swim
300/200 pull
200 kick
4 x 25 sprint cycle
-----
3 rounds of:
4/3 x 100 free or IM descend your intervals by rounds.
----
16 x 25 choice (start in middle of pool and practice your turns)
6 x 50 choice FAST
----
200 easy
400/300 swim
300/200 pull
200 kick
4 x 25 sprint cycle
-----
3 rounds of:
4/3 x 100 free or IM descend your intervals by rounds.
----
16 x 25 choice (start in middle of pool and practice your turns)
6 x 50 choice FAST
----
200 easy
Go The Distance
Interested in tracking your yardage/mileage in 2013?
If so, consider signing up for U.S. Masters Swimming's free Go The Distance (GTD) program.
"GTD
is a self-directed program intended to encourage Masters swimmers to
regularly exercise and track their progress. There is no time limit for
the distance milestones, except that they must be achieved in the
calendar year 2012. Speed does not count - just the effort to attain
whatever goal you set for yourself.
GTD is on the honor system - you track the distance you swim. Daily, weekly, or monthly, you enter that information into your online Fitness Log (FLOG). When you achieve certain milestones, ranging from 50 miles through 1500 miles, you will be recognized on the U.S. Masters Swimming website and will receive special prizes from Nike Swim, our event title sponsor for the event.
There is no cost to enter GTD. You may register for GTD through your FLOG in the My USMS section of the website. Your FLOG allows you to to track all your fitness activity, not just swimming, while simultaneously participating in GTD. Once you've entered GTD, your results are automatically included in the daily summary reports, and your milestone awards are sent directly to you."
In 2012, 3,457 GTD 2012 participants swam a total of 719,148.87 miles (=1,265,702,016 yards, =1,157,357,923 meters).
If you have questions about signing up or participating, feel free to contact Nicole at adventuregoers@gmail.com.
If so, consider signing up for U.S. Masters Swimming's free Go The Distance (GTD) program.
GTD is on the honor system - you track the distance you swim. Daily, weekly, or monthly, you enter that information into your online Fitness Log (FLOG). When you achieve certain milestones, ranging from 50 miles through 1500 miles, you will be recognized on the U.S. Masters Swimming website and will receive special prizes from Nike Swim, our event title sponsor for the event.
There is no cost to enter GTD. You may register for GTD through your FLOG in the My USMS section of the website. Your FLOG allows you to to track all your fitness activity, not just swimming, while simultaneously participating in GTD. Once you've entered GTD, your results are automatically included in the daily summary reports, and your milestone awards are sent directly to you."
In 2012, 3,457 GTD 2012 participants swam a total of 719,148.87 miles (=1,265,702,016 yards, =1,157,357,923 meters).
If you have questions about signing up or participating, feel free to contact Nicole at adventuregoers@gmail.com.
2013 USMS Membership
Don't forget to renew your U.S. Masters Swimming membership for 2013.
All team members are required to have a current USMS membership for insurance purposes.
Click HERE to renew!
2013 USMS Membership Cost: $42
In theory, you shouldn't have to change anything.
Your LMSC: Illinois (IL)
Your Club: Illinois Masters (IM)
Workout Group: Lyons Masters (LYON)
Cost Breakdown:
$350 2012-2013 Fall/Winter/Spring (9/11/12 through 5/23/13)
$ 31 2012 USMS Membership (9/1/12 through 12/31/12)
$ 42 2013 USMS Membership (1/1/13 through 12/31/13)
$423 Total
Cost per practice including USMS membership = $3.85 per practice
All team members are required to have a current USMS membership for insurance purposes.
Click HERE to renew!
2013 USMS Membership Cost: $42
In theory, you shouldn't have to change anything.
Your LMSC: Illinois (IL)
Your Club: Illinois Masters (IM)
Workout Group: Lyons Masters (LYON)
Cost Breakdown:
$350 2012-2013 Fall/Winter/Spring (9/11/12 through 5/23/13)
$ 31 2012 USMS Membership (9/1/12 through 12/31/12)
$ 42 2013 USMS Membership (1/1/13 through 12/31/13)
$423 Total
Cost per practice including USMS membership = $3.85 per practice
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