Thursday 2/5

Tonight I will have a sign up sheet for the meet. All you have to do is find your name and place a "X" in the box of the events you'd like to swim! If your name is not on this list, then please come speak with me.

Thanks! See you tonight :)

500 / 300	FR	75 swim / 25 drill	8:00
6/4 x 75	KICK	rotate 25 fast	1:30
4 x 25	FR	sprint cycle	:30 / :40	900	700
1 x 200	IM	swim / drill by 25	3:00 / 3:30
5/3 x 50	PULL FR	w/paddles FAST!	:50 / 1:00	1350	1050
2 x 150	IM no FR	swim / kick by 25	2:30 / 3:00
5/3 x 50	FR w/fins	u/w off walls as far as possible	:50 / 1:00	1900	1500
3 x 100	IM	dec 1-3	1:40 / 1:50
5/3 x 50	FR	swim w/paddles FAST!	:50 / 1:00	2450	1950
4 x 50	IMO	drill / build	1:00 / 1:10
5/3 x 50	FR	swim w/ fins and paddles FAST!	:50 / 1:00	2900	2300
100	choice	cool down		3000	2400

Lyons Masters Blizzard Mock Meet---Saturday 2/7

Attention Lyons Masters! I have an exciting announcement! We will running a mock meet this Saturday during practice! The Blizzard of 2015 took away our Super Bowl Sunday, but we will have a meet!  This is a fun opportunity to experience the meet atmosphere without all the pressure--maybe it will even convince you to try one in the future.

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

Tuesday 2/3

300/200	FR	50 SWIM / 50 DRILL	5:00
3 x 100	IM	D / K / S by 100	1:50
9/6 x 50	FR	dec 1-3	:50 / 1:00
3/2 x 200	FR	DPS	2:45 / 3:00
3/2 x 150	pull w/ paddles	mid 50 is non-FR	2:15 / 2:30
3/2 x 100	FR	with paddles	1:30 / 1:40
3/2 x 75	KICK	last 25 is ALL OUT	1:20 / 1:30
3/2 x 50	FR	build	:50 / 1:00
3/2 x 25	KICK	choice	:40
2 x 75	IM no FR	DRILL	1:20 / 1:30
3000/2200

Blizzard!

Masters folks planning on swimming in the meet. There is no longer a winter storm warning--but, a blizzard warning!!

I'm suggest you highly consider not driving in this weather. I took a look outside and I will not be attending the meet because I do not trust my car!  

What a bummer...happy shoveling 😀 e-mail me at lyonsmasters@gmail.com if you have any questions or concerns.