Saturday 4/28/18

Saturday 4/28/18

Warm up-

800 CHOICE

(800)

Kick set-

20x25s @ :35 with fins

4 fast 1 easy 

1-10 with board

11-20 dolphin kick on back arms at sides

(500)

Main set- 3Xs-

8x25s IMO @ :30

2 of each stroke

Add up for 200 IM time

4x50s @ :55

Fly/bk, br/free

Focus on DPS

2x100 IMs @ 1:50

1- drill

1-FAST

1 minutes rest

(1800)

Cool down

Thursday 4/26/18

Masters 4/26/18

Warm up:(700)

300 free

200 pull

100 kick

4x25 fast,easy by 12.5 @:30

Main set: (2000)

X4: IMO by rd.

200: 25 stroke, 25 free @ 3:20

4x50 1 drill,2 build,1 fast @ 1:00

4x25 fast @ :30

Rest 1:00 between each rd.

Kick:(400)

1x200 IM kick @ 4:00

4x50 @ 1:00 descend 1-4 kick your choice

100 easy

Tuesday 4/24

Masters 4/24/18

Warm up: (850)

4x150s @ 2:20 100 Free/50 Back

10x25s @ :35 

Odds-zipper drill

Evens-DPS

8 x 75 @ 1:30

Odd: 25 over kick slow arms/25 easy/25 fast

Even: build throughout 75, focus on lengthening your stroke the faster you get

(600)

Main set: (1600)

X2       

1 x 200 @ 3:15 pull breath 3/5 by 50

4 x 75 @ 1:15 Free, hold between :55-1:00 

1 x 200 @ 3:15 pull breath 3/7 by 50

4 x 25 @ :30 sprint cycle choice, no free

100 Cool down

Saturday 4/21/18

Saturday 4/21

Warm up:

4Xs-

100 swim

100 drill/swim/drill/swim

50 choice anything you want

(1000)

Main set: 

1x100 kick fast @ 2:15

8x25s fly @ :35

1x300 pull breathing 3,5,7

2x100s kick fast @ 2:15

8x25s back @ :35

1x200 ascend by 50

3x100s kick fast @ 2:15

8x25s breast @ :35

3x100 IM swim 4 dolphins, double pull outs

(2000)

200 easy

Masters 4/19/18

Masters 4/19/18

Warm up-(1000)

400 free

300 pull 

200 kick

100 im 

Main set- (2200)

4x50 build @:45

2x200, 25 fast,25 easy @ 3:15

1. IM

2. Free

4x100 Free @ 1:30

Negative split

8x50 @ :50

1 fast, 7 hold fast pace +2

4x100 25 skull,25 Swim IMO(one of each stroke) @ 1:45

2x200 75 build/50 easy/75 fast @ 3:00

Cool down-

100 easy

Open Water Race

Registration is now open for the 2018 Central Illinois Open Water Swim, taking place June 23 just north of Bloomington-Normal, IL. We host 1.2 and 2.4 mile events, with in-water start, on a 1.2-mile course that is relatively uncrowded compared to some other Midwest events. Age group and overall awards, including a wetsuit category (water temperature permitting).

For event details and registration, go to

wwww.cimst.org/ciows.html

Tuesday 4/17/18

Masters 4/17

TONIGHT MASTERS PRACTICE IS 8-9PM!!

Warm up-

1x400 swim

Alternate 100 free 100 IM

5x100s @ 1:30

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 @ :45

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 4/14

Saturday 4/14

Warm up-

400 swim

300 pull

300 kick

9x50s @ 1:00 free drill 

3- 25 right arm/25 left arm

3- 3pull 6kick

3- 3/4 catch up

Main set-

Do 2Xs:

1x100 Free with fins-rest 15 sec

4x25 fly @ :30 with fins

1x100 IM rest 15

4x25 back @ :40

1x100 Free rest 15

4x25 breast @ :40

1x100 IM rest 15

4x25 free @ :30

100 easy

Good Luck at Masters State!

GOOD LUCK TO ALL THE MASTERS SWIMMERS COMPETING AT THE STATE MEET THIS WEEKEND!!!

Thursday 4/12/18

Masters 4/12/18

Warm up-(1200)

400 Free every 4th 25 is IMO kick

300 paddles 

3x100 IM dec 1:45

8x25s sprint cycle @ :30 

6x75s descend in groups of 3

odds-fly back breast evens-free 1:30

(450)

Kick 6x50 @ 1:10

odds 25fast/ez 

even 25ez/fast 

(300)

Main x2 (1200)

4x25 fast IMO @ :30

4x100 IM rotate 25 fast 1:50

4x25 fast free :25 

Starts/Relay starts

200 cool down

Tuesday 4/10/18

Masters 4/10/18

Warm up-

400 swim

300 Kick

8x50s choice @ 1:00 25 build into fast turn/25 drill

8x25s @ :30 sprint cycle 4-free, 4-choice

(1300)

Main set-

#1)

8 x 50 4-free 4-choice descend 1-4, 5-8 @ 1:15

1 x 100 easy

8 x 25 free @ :45 fast!

1 x 100 easy

2 x 200 free 85-90% effort @ 4:30

75 swim/rest 10s, 75 swim/r 10s, 50 swim

1x100easy

(1300)

#2) optional for state swimmers

3x100s @ 1:50 pull last 25 3 breaths only

4x75s @ 1:15 choice with fins 50 build 25 fast 

(600)

State swimmers- 2x25s fast from block with a turn

Practice relay exchanges

200 cool down

Saturday 4/7/18

Masters 4/7/18

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)

200 cool down

Thursday 4/5/18

Thursday 4/5

Warm up-(1200)

300 free

200 pull

300 kick drill swim IM, 25 of each

200 kick

4x50 build 25 IMO/25 free focus on dps @:50

Main set- 

300 free @ 4:15

2x150 @2:15 fast 25 IMO/25 easy free 

4x75 @1:15 build-drill-build by 25 IMO

1 min rest

200 free @ 3:00

2x100 Free 50 build/25 easy/25 fast @ 1:25

4x50 IMO @:50 each 25 fast/easy by 12.5 

1 min rest

100 free @ 1:20

2x50 fast free @ :50

4x25 fast IMO @ :30

4x100 pull @ 1:30

Odds: breathe by 3,5 by 50

Evens: breathe by 7,9 by 50

100 easy

Masters State

If you're looking for something to do the weekend of April 14th and 15th - please consider signing up to swim a couple events at the Illinois Masters State Meet in Munster (no swim competition experience needed!)

Register here: https://www.clubassistant.com/club/meet_information.cfm?c=1863&smid=10238

http://ilmsa.com/files/ILStateMeet.pdf

There are a number of Lyons masters already signed up! This only comes once a year - so why miss it!

Registration ends - April 6th at 10 pm CST.

Tuesday 4/3/18

Masters 4/3/18

Warm up-

400 swim

300 IM kick/drill/swim

200 pull

(900)

6x75s @ 1:20

Odds: IM- fly, back, breast

Evens: Free

Descend by groups of 2

(450)

4 Rounds-

2x100s swim free @ 1:30/1:40

8x25s @ :30 fast kick rds 1&3 and pull rds 2&4

25's are choice

(1600)

8x50s descend 1-4 @ :55

(400)

Cool down