Lyons Masters

2-7-12 Tuesday
Warm Up
300 swim
200/100 pull
200/100 drill
4 x 25 sprint cycle on 1:00
-------------------------Main Set- in honor of Paul and Nicole!
6/4 Rounds of(RI=20):
50 Fly
50 Breast
200 Free
-------------------------Cool Down
200 choice
Total = 2800/2000
Lyons Masters
2-9-12 Thursday

300 swim
100 drill
100 kick NO BOARD
4 x 25 Sprint Cycle
-------------------RI = 15 secs MAX
4/2 x 50 free
4 x 75 free, choice, free
4/2 x 100 IM
4 x 125 free
4/2 x 150 (50 free, 50 choice, 50 free)
---------------------Cool Down
4 x 75 60%,80%,40%
Total = 2900/2300
Lyons Masters
2-11-12 Saturday
Warm Up

Broken 400 IM (kick,drill,drill,swim)

8 x 50 odds are free, evens are choice
-----------12/8 x 75 free, choice, free
12/8 x 50 free
12/8 x 25 IMO
-----------300 easy
Total = 3000/2300