Tuesday 8/22

Tuesday 8/22/17

Warm up-

Do 2X's 

1 x 200 medium pace @ 3:10 focus on DPS (distance per stroke)
3 x 100 @ 1:35 50 choice drill 50 swim

5 x 50 @ :50/1:00 descend 1-4, #5 fast

50s: Rd1- swim, Rd2- pull

(1500)

Drill set-

Focus: backstroke rotation

https://m.youtube.com/watch?v=qN2DRWdSbT0

12/8x50s with fins @ :55/1:05

#1-6...25 back rotation drill, arms at side, rotate every 6 kicks/25 regular backstroke

#7-12...4 strokes right arm/4 strokes left arm/8 strokes together

(600/400)

Main set-

4/3x300s @ 4:30

#1 free
#2 200 free /50 bk/50fr
#3 150 free/100 bk/50fr 

#4 100 free/200 Back

(1200/900)

Total-3300/2800

Saturday 8-19-17

Saturday 8/19/17

Out by 7am, the high school girls have practice!

Find out how to reach, rotate and relax to swim faster...

http://www.usms.org/articles/articledisplay.php?aid=379

Warm up-

3/2x200s @ 3:10...75 swim 25 zipper drill

3x/2x100s pull @ 1:40 breath 3,5,7,3 by 25s

300/200 kick with fins descend by 100s

(1200/800)

Drill set-

6x75/50s @ 1:20

25-3/4 catch up, 25-3/6 switch, 25 regular free

(450/300)

3/6 Switch:

1. Promotes rotation
2. Promotes proper position and rhythm when breathing
3. Promotes a strong kick

How to do it:

In a freestyle position, kick with one arm out and one at the side for six kicks, then take three strokes freestyle and repeat on the other side. The key points are to be at an angle to the water when kicking (> 45 degrees) and to look toward the bottom of the pool more, and remembering to breath out when kicking and take a breath only during the 3-stroke phase of the drill. As with all drills, this is done for technique, not time.

Main #1

5Xs-

4 x 25's @ :30, 

Odds- GOAL 100 race pace

Evens- easy

100 pull

(1000)

Main #2

10 x 50's @ 1:00 

odds at GOAL 200 race pace, evens EASY recovery

(500)

Cool down 

Tuesday 8/15/17

Tuesday 8/15/17

The Fall/Winter Season starts today! I have a couple of announcements….

Practices on Tuesdays will begin at 7:45pm, we can get in the 6 shallow lanes at that time and then will have 10 lanes at 8:00pm. Water polo conditioning will be using 2 lanes in the deep end. Please organize yourselves in lanes knowing this.

Practices on Thursdays will begin at 7:45pm, we can get in 10 lanes (6 shallow, 4 deep) starting at 7:45pm. Water polo conditioning will be using 2 lanes in the deep end. Again, please organize yourselves into lanes knowing this.

Warm up:

400/200 free

200 pull

200 kick

(800/600)

Drill set:

9/6x50s free drills @ 1:00

3- 3/4 catch up

3- zipper

3- 3 pull 6 kicks

(450/300)

Focus on full reach extension

Reaching full extension in freestyle is a necessary foundation for swimmers at every level. Learning to create a line to glide through the water, which requires balance, will allow you the ability to make decisions later on efficiency or speed. 

Things to remember:

1 - Swim slow, smooth freestyle, focusing the attention on extending the fingers as far out front as possible.

2 - Focus ONLY on extending the hand as far forward as possible, and not on the pull, finish, or recovery of the stroke.

3 - Feel what part of the hand has the most pressure on it. It should be the relaxed fingers out front, not the palm.

Main set:

4x50 @ 1:00

3/2x100 @ 1:45

2/1x150 @ 3:00

1x200 @ 3:30

2/1x150 @ 2:45

3/2x100 @ 1:40

4x50 @ :55

(1800/1300)

Cool down

Fall/Winter Season

Fall/Winter Season starts today!

Please make sure you are registered-

http://www.active.com/western-springs-il/water-sports/swimming-registrations/lyons-aquatics-masters-2018-2017