Lyons Masters 1-24-11 Tuesday Warm Up 500 swim 300/200 pull 200 kick 200 drill Main Set

on 1:00/1:15 4/3 x 50 Fly - drill, swim 6/3 x 50 free - FAST 4/3 x 50 back - drill, swim 6/3 x 50 kick FAST 4/3 x 50 breast - drill, swim 6/3 x 50 free - FAST Cool Down 300 free Total = 3000/2300

Lyons Masters 1-26-11 Thursday 15 minute warm up your choice Main Set 30 minute AMRAP 100 Free 2 x 50 choice 4 x 25 IMO Cool Down 200 Easy 6 x 50 (80%,50%) Total = ?

Lyons Masters 1-28-11 Saturday Warm Up 200 swim 200/100 pull 200/100 drill 4 x 25 sprint cycle on 1:00 Main Set 12/8 x 125 free on 1:45/2:15 50 FAST / 75 active recovery rotate the location of the 50 FAST. 12/8 x 50 kick on 1:00/1:30 Cool Down 200 choice