Saturday 9/30

Masters 9/30/17

Lanelines need to come out in the deep end. Thanks for your help. Please exit the pool at 7:00am.

Warm up-

400 Reverse IM (100 of each stroke) 

25 drill/50 swim/25 build

200 pull breathing 3, 5 by 25

8 x 50s 25 right arm 25 left arm @ 1:00

1-4 free, 5-8 back, off arm at side or out front whichever you are comfortable doing

One arm free video-

https://m.youtube.com/watch?v=UJ5eLHlSMq4

(1000)

Kick set-

16x25s @ :40 with board or on back

kick with fins odds- fly, evens- free

(400)

Main set-

Do 2Xs (2nd time w/fins)

1x100 50 fly/50 bk @ 1:50

1x200 Free @ 3:00

1x100 50 bk/50 br @ 1:50

1x200 IM @ 3:30

1x100 50 br/50 fr @ 1:50

1x200 Free @ 3:00

(1800)

cool down

3200

Thursday 9/28

Masters Thursday 9/28/17-

THERE IS A LTHS GIRLS' MEET AT HOME TODAY. There is a possibility the lanes may not be available at 7:45pm. Please make sure the high school swimmers are done using the pool before getting in.

Warm up- 

500 free with fins- 

75 swim/50 kick (25 dolphin arms at side/25 underwater dolphin)

12x25s @ :30 4 of each stroke

Odds- fast/easy

Evens- easy/fast

(800)

Pre set-

8x75s @ 1:15 25 kick/25 drill/25 fast 

Choice

(600)

Main set -

4x400s @ 7:00

200 free/100 IM/100 kick

(1600)

100 cool down

Tuesday 9/26/17

Tuesday 9/26/17

Shallow end open at 7:45pm. If you want the deep lanes please feel free to move there at 8:00.

Warm up-
400 swim
200 pull breathing 3,5,7 rotation
6x50s @ 1:00 descend 1-3
(900)

Kick set-
8x75s @ 1:30
Odds- flutter/breast/flutter
Evens- breast/flutter/breast
Last 25 is FAST kick
(600)

Drill set- @ 1:00
3x50s back right arm/left arm backstroke
3x50s breast right arm/left arm breaststroke
3x50s 3 pull 6 kick backstroke
3x50s breaststroke 2 strokes no breath 1 stroke w/breath
(600)

Main set- @ 1:30?
3x100s 25 ez/50 fast/25 ez
3x100s 25 fast/50 ez/25 fast
3x100s 50 fast/50 ez
3x100s all fast can be 50 back/50 breast
FAST is breast or back, easy is free
(1200)

Cool down

Saturday 9/23/17

Thursday 9/23/17

Warm up-
300 swim

Main set:
3x200/150s pull @ 3:20
50 FAST/100 easy/50 FAST

4x150/100s swim free @ 2:20
50 FAST/50 easy/50 FAST

5x100/75s swim @ 1:35
50 FAST non-free/50 free

6x75 kick w/fins @ 1:15
50 FAST/25 easy

7x50 swim choice @ :50
1 easy/2 drill/1 easy/2 fast/1 easy

8x25s swim choice @ :30 do any 4 fast/4 easy, add up the 4 fast for a 100 time

100 cool down

3000/2525

Thursday 9/21/17

Thursday 9/21/17 7:45pm

Warm up-

300 swim

200 kick

200 pull

(700)

Breaststroke work-

6x25s @ :40  

Breast w/fly kick with fins

Focus on hands going forward fast

4x50s @ 1:00 kick-pull-kick

6x25s @ :40 

2 fly strokes/2 breast strokes

(500)

2x500s @ 7:30

200 free

200 best stroke

100 kick

3/2x400s @ 5:30

100 best stroke

200 free

100 kick

(2200/1800)

Cool down, help with lanelines.

Tuesday 9/19

Tuesday, September 19, 2017

1 x 400 @ swim

4 x 100 @ 2:00 kick/swim/drill/swim IMO 

9 x 50 @ 1:00 kick descend 1-3, 4-6, 7-9

            3 free, 3 choice, 3 free

(1250)

8x50s @ 1:00 drill/swim IM order

Fly drill- 1 pull 4 kicks

Back drill- 3 pull 6 kicks

Breast drill- kick pull kick

Free- zipper/catch up

(400)

Set #1

10 x 75s

4 @ 1:15

4 @ 1:10

Rest 2 minutes, fins on

2 @ 1:00 all out

Try to hold the same time for first 8

 (750)

100 easy

Set #2

14 x 50 @ :55

500 goal time=… divide by 10=pace, 

do these 50s pace + 2 seconds

(700)

100 Cool down

Saturday 9/16/17

Masters Saturday 9/16/17

PRACTICE 5:30-6:30AM!!!!

Warm up:

6 x 100s @ 1:45 50 drill, 50 choice                           

6 x 75s @ 1:15 pull

8 x 50s @ :55 descend 1-4, 5-8

(1450)

Drill set:

Backstroke kick with pull buoy.

Do 2Xs-

4x25s back kick with pull buoy @ :45

3x50s swim back @ 1:00

(500)

Main set:

10x100s @ 1:40/2:00

1-all free

2-25 back 75 free

3-50 back 50 free

4-75 back 25 free

5-all back

Repeat, you can replace back with a different stroke for #6-10

(1000)

6x25s @ :30

Any 4 fast, 2 easy

Add up for 100 time

100 cool down

Total 3200

Practice calendar

Make sure to check the up to date calendar for practice times.


http://www.lyonsswimclub.com/Assets/Lyons+Swim+Club+Digital+Assets/Sept+2017.pdf

Thursday 9/14/17

Thursday 9/14/17

THERE IS A LTHS MEET TONIGHT! We most likely won't get in the pool at exactly 7:45pm. We should be in no later than 8:00. Please make sure to exist the pool at 9pm and help with the lanelines if necessary. Thank you!

Warm up-

300 free every 3rd 25 fly drill

300 free every 3rd 25 back drill

300 free every 3rd 25 breast drill

(900)

Set #1: 

8X75s @ 1:30 IMO, 2 of each stroke, Kick-dril-swim

(600)

Set #2: 2Xs-

4x75 @ 1:20 back at least 4 dolphin kicks off wall 

4x75s @ 1:10 free round 2 should be faster than round 1 1x100 easy

Rest 1 minutes 

(1400)

200 cool down

Tuesday 9/12/17

Tuesday 9.12.17

Reminder--- the age group program started back up so only the 6 shallow lane will be open at 7:45pm (this is Tuesday only). Diving will be in the deep end until 8pm this evening. Please plan accordingly. 

Also, water polo conditioning will be taking a couple of lanes starting this evening so please swim 3-4 in a lane in both ends of the pool. Make sure to be out of the pool by 9:00pm and help with the lanelines if we need to take them out. Thank you.

Warm up-

1x400 swim

Alternate 100 free 100 IM

5x100s @ 1:40 choice

Kick, swim, drill, swim

6x50s pull @ :50

Breathing 3,5 by 25

(1200)

Kick set-

6x75s @ 1:20

50 choice kick 25 fast free kick

(450)

Main set-

12x50s free @ :50

Odds- easy

Evens- fast

9x50s choice no free @ :55

Every 3rd 50 fast

6x50s choice, different stroke @ :55

Every 3rd 50 fast

3x50s choice, again different stroke @ :55

Descend 1-3

(1500)

100 cool down

saturday 9/9

Saturday 9/9/17----5:30-6:30AM!!!!!

Warm up:

3x200s @ 3:20

4x100s choice @ 2:00...50 drill/50 swim

6x50s @ 1:00 build/drill

Build into a fast turn

(1300)

Skill set:

Focus---Arm Recovery Technique

When recovering the arm in the freestyle stroke, your hand should enter the water midway between the position of your head and the position of your hand when the arm is completely extended.

10x50s @ 1:00 pull breathing 3, 5 by 25

Make sure fingertips enter the water first, catch water at surface! 

(500)

Main set:

5x125s @ 2:00

Odds- 75 fast 50 easy

Evens- 75 easy 50 fast

(625)

5x75s @ 1:15 

Odd- IM no free

Evens- free 

(375)

12x25s @ :35

Odds- underwater

Evens- choice fast

(300)

Cool down

REMINDER-Saturday 9/9/17

TOMORROW MORNING
SATURDAY 9/9/17
PRACTICE IS FROM 5:30-6:30AM!!

GOOD LUCK TO OUR MASTERS SWIMMERS AT BIG SHOULDERS TOMORROW!!
HAVE FUN!

Thursday 9/7/17

Masters 9/7/17

3 x 150 @ 2:30 d 1-3

3 x 100 @ 1:45 d 1-3

3 x 50 @ :50 d 1-3

(900)

8 x 75

1-4 kick with fins @ 1:30

5-8 pull @ 1:15

            Odd: 50 fast, 25 easy

            Even: 50 easy, 25 fast

(600)

4Xs

2 x 100 @ 1:35

4 x 50 @ :50 hold best average 

1 x 50 easy @ 1:10

(1800)

Cool down

Tuesday 9/5/17

Tuesday 9/5/17

Warm up-

6 x 100s @ 1:45 50 drill, 50 build choice                           

8/4 x 50s @ :55 descend 1-4, 5-8

12/8 x 25s @ :40 streamline kick on back choice

(1300/1000)

Pull set:

10/6x50s @ 1:00

Odds- pull buoy at ankles

Evens- pull think about hip rotation

Nice and strong long freestyle

(500/300)

Main set:

6x75s @ 1:20/1:30 choice

**50 build rest 5 seconds 25 fast**

6/4x50s @ 1:00 kick with fins

12/8x25s @ :30 3 fast/1 drill choice, groups of 4

6/4x50s @ :50 swim with paddles

(1350/1050)

100 cool down

Saturday 9/2

Masters 9/2/17

Warm up:

500/300 swim every 4th 25 stroke no free

300/200 pull breathe by 3s the entire way!

8x25s IMO @ :35

Odds drill

Evens build

(1000/700)

Kick set:

10/6x50s @ :50/1:00 kick with fins

Odds- whitewater 

Evens- no whitewater

(500/300)

Main set:

X4/X3- 25s IMO BY ROUND

4 x 25 @ :30/:40 build

2 x 100 

Rd1&3- IM @ 1:45/2:00

Rd2&4- Free @ 1:30/1:45

4 x 25 @ :30 fast

(1600/1200)

100 cool down

Total- 3200/2300