Lyons Masters

1-3-11 Tuesday
400/300 free
200/100 pull
200/100 kick
6 x 50 drill/build free on 1:00
----------------------------------12/10 x 125 on 2:00/2:30
odds = middle 25 is choice
evens = middle 75 is choice
----------------------------------6/4 x 75 drill,build,swim RI=15 secs

Total: 3050/2350

Lyons Masters
1-5-11 Thursday
4 x 100 drill,swim
4 x 75 free,choice,free
4 x 50 build free
4 x 25 sprint cycle
--------------------3/2 x 500 free on 7:00/8:00
descending!
--------------------6 x 50 fast/easy
Total: 2800/2300

Lyons Masters
1-7-11 Saturday

Get out of bed and experience some

SPEED WORK!