Lyons Masters

4-26-2011 Tuesday

Warmup
300/200 swim
200/100 reverse IM
6 x 50 drill (stroke, free) on 1:15/1:30
4 x 25 sprint cycle on :45/1:00

Main Set
6/4 x 100 free on 1:30/1:45/2:00
12/8 x 25 on :30 odds=stroke evens=free
6/4 x 75 free,choice,free on 1:15/1:30
6/4 x 25 SPRINT choice on :40

Cool Down
10/8x50 drill,free on 1:00

Total: 2900/2100
Lyons Masters Fall 2010
4-28-2011 Thursday
Warmup
400/300 free
300/200 pull
200/100 reverse IM
4 x 50 build free on 1:00

Main Set
4/3 rounds of:
(15 secs rest after each swim)
100 IM
2 x 25 IMO
100 free
2 x 25 free
-------
8 x 50 kick with fins on 1:00

Cool Down
200 swim

Total:  2800/2300
Lyons Masters Fall 2010
4-30-2011 Saturday

Warm Up
200 swim
200 pull
200 reverse IM
2 x 50 build on 1:00
4 x 25 sprint cycle on 1:00

Main Set
12/8 x 75 easy,SPRINT,easy on 1:15/1:30/1:45

12/8 x 50 stroke, free on 1:00/1:15

12/8 x 25 odds=SPRINT,evens=easy on :30

Cool Down
300 swim

Total: 2900/2300