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  • Week of May 2nd

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    The document contains details of three swim workouts for the Lyons Masters swim team. Each workout includes a warm up, main set, and cool down. The main sets involve intervals of different strokes and distances, including sprints and drills, to work on technique and endurance. Total yardage for each workout ranges from 1900 to 2200 yards.

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    The document contains details of three swim workouts for the Lyons Masters swim team. Each workout includes a warm up, main set, and cool down. The main sets involve intervals of different strokes and distances, including sprints and drills, to work on technique and endurance. Total yardage for each workout ranges from 1900 to 2200 yards.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    845 views3 pages

    Week of May 2nd

    Uploaded by

    LyonsMasters
    The document contains details of three swim workouts for the Lyons Masters swim team. Each workout includes a warm up, main set, and cool down. The main sets involve intervals of different strokes and distances, including sprints and drills, to work on technique and endurance. Total yardage for each workout ranges from 1900 to 2200 yards.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Lyons Masters

    5-3-2011 Tuesday

    Warmup
    200 SKIP
    4 x 25 sprint cycle on :45/1:00

    Main Set
    6/4 x 125 free - middle 75 is drill - RI=20 secs
    8/6 x 75 k,d,s your choice - RI=20 secs
    6/4 x 50 FAST walls, easy swim - RI=15 secs
    6/4 x 25 SPRINT choice on :40

    Cool Down
    200

    Total: 2800/1900
    Lyons Masters Fall 2010
    5-5-2011 Thursday
    Warmup
    15 min warm up

    Main Set
    20 min AMRAP
    (minimum 5 sec rest between swims)
    • 100 free
    • (optional)5 push ups & 10 air squats
    • 4 x 25 choice
    • (optional)15 second plank

    10 minute group Tabata kick

    Cool Down
    your choice

    Total:  Its up to you!


    Lyons Masters Fall 2010
    5-7-2011 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
    8/4 x 100 IM - RI=15 sec
    4 x 75 free/IMO/free - RI=15 sec
    8/4 x 50 your choice - RI=15 sec
    4 x 25 IMO SPRINT

    Cool Down
    8 x 50 kick/drill your choice
    100 choice

    Total: 2800/2200

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