Saturday 10/29

Saturday 10/29

Warm up- 

3x150s @ 2:30/3:00 build last 50 

3x100s @ 1:45/2:00 50 free/50 choice

3x50s @ :50 descend 1-3

8/6x25s @ :40 freestyle drill...3/4 catch up or 3pull/6kicks

(1100/1050)

Free technique video-

https://m.youtube.com/watch?v=SONx52cyltI

Focus- finger tips down, high elbow, palm facing back pushing water

Main set-

6/4x100s swim w/paddles free @ 1:30/1:50

6/4x75s kick @ 1:30- 50 choice last 25 all out free

6/4x50s pull free breath by 3s @ :55/1:05

6/4x25s kick choice streamline on back build @ :40/:50

(1500/1000)

10/5x50s swim w/fins @ :50 1-5 free, 6-10 choice

(500/250)

100 easy

Total-3200/2400

thursday 10/27

Thursday 10/27

DOUBLE PRACTICE AT KENNY'S! 

Hope you can join :)

Warm up:

400 swim 

8x50s @ 1:00 25 build/25 drill

8x25s @ :40 sprint cycle

(1000)

Main set: (2100)

3x300s @ 5:45/6:00/6:30

100 free 

100 breast 

100 free

(900)

3x200s swim with fins @ 3:00/3:30

100 free

100 back

(600)

3x100s kick with fins @ 2:15/2:30

50 fly fast 50 free 

(300)

3x50s with fins @ 1:00

25 fly

25 dolphin kick streamline on back

(150)

3x25s from the blocks, 25 easy back 

(150)

100 easy

masters punch cards

Special Masters Swimming Offer:

Do you want to swim Masters but feel like you can’t get there every week? Our new punchcard is the perfect solution! We are now offering a 10-practice punchcard and a 20-practice punchcard that can be used to drop in at Masters practices this season. 

To purchase, go to the Online Registration page, http://www.active.com/swimming-team/western-springs-il/lyons-aquatics-masters---2016

Email lyonsmasters@gmail.com

Tuesday 1025

Masters 10/25

Warm up-

300/200 free

300/200 pull

200 kick

8/4x25s @ :40 sprint cycle

(1000/700)

Drill set-

6/4x50s @ 1:00 drill, see below

Closed fist drill- This drill forces you to use your forearms, not your shoulders, when you swim freestyle, and it also helps to train you not to drop your elbows in the recovery.

Swim freestyle with your hands closed in a fist instead of open. Focus on pulling your arms through all the way to your thighs.

(300/200)

Main set-

5/4 x 125 @ 1:45 

5/4 x 100 @ 1:30/1:50

5/4 x 75 @ 1:15/1:30

5/4 x 50 @ :50/:55

5/4 x 25 @ :30/:40

#1,2-80% focus on long strokes, using forearm

#3-easy

#4,5-all out

(1875/1500)

Cool down