Lyons Masters

4-12-2011 Tuesday

Warmup
200 swim
8/6 x 50 kick, drill
4 x 25 sprint cycle on 1:00

Main Set
5/3 x 200 on 2:45/3:00/3:15
middle 100 is an IM, 1st and 4th 50 is free
4/3 x 100 choice on 1:40/1:50
4 x 50 fly, free on 1:00/1:15
8 x 25 choice full speed SPRINT on :40

Cool Down
400/300 choice

Total: 2900/2200
Lyons Masters Fall 2010
4-14-2011 Thursday

Warmup
300/200 swim
4 x 100 kick,drill, 50 build on 1:45/2:00/2:15
600
Main Set
4/3 rounds of:
2 x 100 free
10 sec rest between each
75 free, choice, free
10 sec rest
75 fly, choice, fly
20 sec rest

8 X 50 free kick SPRINT on 1:00/1:20

Cool Down
200 swim

Total:  2700/2250
Lyons Masters Fall 2010
4-16-2011 Saturday

Warm Up
15 minutes your choice

Main Set
Deep End Work Out
or
2 x 50 build free on 1:00
2 x 250 on 3:30 - 1st 50 is STRONG
:30 rest
4 x 100 choice on 1:40/1:50/2:00
2 x 50 reverse build free on 1:00

12 x 25 odds are choice, evens are free on :40

Cool Down
your choice

Total: ?