The meet/practice will be held from 6-8 AM, this Saturday, February 7th. We will have a team warm-up, followed by 7 events...and some 4 x 25 relays to finish the "meet"! Practice will be a little longer in order to incorporate the meet, as well as a short practice.
Event 1: 100 IM
Event 2: 50 Free
Event 3: 50 Fly
Event 4: 100 Free
Event 5: 50 Back
Event 6: 50 Breast
Event 7: 200 Free
E-mail me (lyonsmasters@gmail.com) ASAP with the events that you would like to swim! This way I can situate the lanes for some good races! You can swim as many as you would like, but please swim at least 1! More info will be sent shortly in an e-mail with some tiny meet details :)
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Warm-ups: 6:00-6:30 AM
| 200 | FR | 75 swim / 25 drill | 4:00 | |
| 4 x 50 | FR | swim / kick | 1:00 | |
| 4 x 50 | IMO | swim / drill | 1:00 | |
| 4 x 25 | FR | sprint cycle | :30 / :40 | |
| rest 2:00 | ||||
| 50 | FR | 20y fast / 30y EZ | from start | 1:00 |
| 50 | FR | 30y fast / 20y EZ | from push; fast turn | 1:00 |
| 50 | FR | EZ | 1:10 | |
| 50 | FR | all out race pace! | from push or start | 1:00 |
| rest 1:00 | ||||
| 50 | non-free | 20y fast / 30y EZ | from start | 1:10 |
| 50 | non-free | 30y fast / 20y EZ | from push; fast turn | 1:10 |
| 50 | non-free | EZ | 1:20 | |
| 50 | non-free | all out race pace! | from push or start | 1:10 |
| EVENTS 1-7 | ||||
| RELAYS! | ||||
| If you have some down time between events--do any of the following in the shallow end. After the meet is finished (~7:30am) we will continue with part or all of the following: | ||||
| 6 x 50 | IM | switch | 1:00 | |
| 6 x 50 | KICK | odds: fast/ez | evens: ez/fast | 1:15 |
| 6 x 50 | PULL | odds: breathe 3/5 | evens: breathe 7/3 | 1:00 |
