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  • Week of June 13th

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    This document summarizes 3 swim workouts for the Lyons Masters team: 1) Tuesday's workout included a 500/400 warm up, 4x400 main set with the last 50 of each 400 being fast, and 8/6x50 choice. 2) Thursday's workout had a warm up of 2x100 of each stroke, a main set of 3/2 rounds of 300 free, 200 pull, 100 choice, and a cool down of 4/3x100 drill. 3) Saturday's workout consisted of a 400/300 warm up, an 800/600 main set followed by 2x400/300 free at the same pace, and a cool down of 3x100 easy

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    This document summarizes 3 swim workouts for the Lyons Masters team: 1) Tuesday's workout included a 500/400 warm up, 4x400 main set with the last 50 of each 400 being fast, and 8/6x50 choice. 2) Thursday's workout had a warm up of 2x100 of each stroke, a main set of 3/2 rounds of 300 free, 200 pull, 100 choice, and a cool down of 4/3x100 drill. 3) Saturday's workout consisted of a 400/300 warm up, an 800/600 main set followed by 2x400/300 free at the same pace, and a cool down of 3x100 easy

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    1K views3 pages

    Week of June 13th

    Uploaded by

    LyonsMasters
    This document summarizes 3 swim workouts for the Lyons Masters team: 1) Tuesday's workout included a 500/400 warm up, 4x400 main set with the last 50 of each 400 being fast, and 8/6x50 choice. 2) Thursday's workout had a warm up of 2x100 of each stroke, a main set of 3/2 rounds of 300 free, 200 pull, 100 choice, and a cool down of 4/3x100 drill. 3) Saturday's workout consisted of a 400/300 warm up, an 800/600 main set followed by 2x400/300 free at the same pace, and a cool down of 3x100 easy

    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

    6-14-2011 Tuesday
    Warmup
    500/400 free
    200/100 kick
    4 x 50 build on 1:00
    Main Set
    4/3 x 400 free on 5:30/6:00 (4th and 8th 50
    FAST)
    8/6 x 50 choice on 1:00/1:15
    Cool Down
    3/2 x 150 free/drill/free
    Total: 3350/2500

    Lyons Masters Fall 2010


    6-16-2011 Thursday
    Warm Up
    2 x 100 free
    2 x 100 pull
    2 x 100 kick
    4 x 50 build
    Main Set
    3/2 Rounds:
    300 free RI=15sec
    200 pull RI=15sec
    100 choice/free RI=15sec
    30 sec rest
    Cool Down
    4/3 x 100 drill/easy
    Total Yards: 3000/2300

    Lyons Masters Fall 2010


    6-18-2011 Saturday
    Warmup
    400/300 swim
    300/200 pull
    200/100 kick
    Main Set
    800/600 free
    2 minutes rest
    2 x 400/300 free (same pace as previous 800/600)
    6 x 50 choice on 1:00/1:15
    Cool Down
    3 x 100 easy down, drill back

    Total Yards: 3100/2400

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