Lyons Masters 11-15-2011 Tuesday

Warmup 200 free 200 drill 100 breast stroke 100 your choice 6 x 50 kick, no board! 4 x 25 sprint cycle on 1:00 Main Set 10 x 100 RI = 20 secs odds are free, first 25 is fast evens are your choice Cool Down 4 x 75 easy, choice, easy Total: 2300

**DEEP END WORKOUT OR SEE BELOW**

Lyons Masters Fall 2010 11-17-2011 Thursday

Warm Up 600/400 free 4 x 50 drill/free 200/100 choice 4 x 25 sprint cycle on 1:00

Main Set 8 x 125 on 2:00/2:30 odds are free evens are IM - rotate the 50 8/4 x 25 underwater kick on :40/1:00 Cool Down 4/3 rounds of: 25 free @ 85% effort 75 easy, choice, easy

Total = 2700/2200 yards

Lyons Masters Fall 2010 11-19-2011 Saturday 7:00AM

Warmup 200 free 200 reverse IM 4 x 75 easy/fast/easy 4 x 50 drill/swim 4 x 25 sprint cycle Main Set 8/5 Rounds of: 100 free RI=15sec 50 choice RI=15sec 2 x 25 FAST kick w/ NO Board (RI=10sec) RI=15sec Cool Down 6 x 50 Hard/Easy Total: 2900/2300