Workouts
Monthly Workout Calendar
Each RAMS workout has a specific theme; workout theme and approximate (maximum) yardage are listed on the workout calendar. The monthly workout calendar can be downloaded here.
Key to Notation Used in Workouts
"10 x 100 @ 1:30": A set of 10 100's, starting each one on a 1:30 interval.
"S"=Swim, "K"=Kick, "P"=Pull, "D"=Drill
"Shooter": Kick underwater off the wall as hard and long as you can.
"Negative Split": Swim the second half of the given distance faster than the first half.
"Descend": Swim each repetition of the set faster than the previous one.
"Breathe 3 / 5 by 50": For the given distance, swim the first 50 breathing every third stroke (alternate sides), the second 50 breathing every 5th stroke, repeat until done with the distance.
Workout for Monday, February, 6, 2012
400 swim
20 x 25s kick with fins choice @ 25
100 head first scull on back head first
4 x 400s pull odds pull bouy only, evens pull bouy and paddles @ 5:20
8 x 50s NPS @ 50
2 x (4 x 150s pull free @ 2:30, 6 x 50s stroke @ 1:15, 4 x 25s dolphin kick NO fins @ 30)
100 cool down
Workout for Monday, January 30, 2012
300 swim, 300 IM drill, 300 dolphin kick
4 x 25s head first sculling on back hands at hips
10 x 50s drill/swim stroke by 25 rest 5
500 pull (50 free, 50 back)
10 x 50s swim stroke NO FREE @ 1:15 descending by 5
500 dolphin kick with fins 10 kicks under off each push off
500 pull (75 free, 25 fly)
5 x 100 swim IM @ 1:30
16 x 25s (2 x kick choice, 2 sprint stroke) @ 35
100 cool down
Workout for Friday, January 27, 2012
2 x (400 swim, 200 dolphin kick on back)
8 x 50s Fly/back by 25 @ 50
3 x (6 x 100s @ 1:40 hlod 1000 race pace, 4 x 50s @ 50 hold 500 race pace)
3 x (6 x 50s stroke @ 1:15 200 race pace, 4 x 25s sets 1 and 3 dolphin kick, set 2 scull choice
100 cool down
Workout for Tuesday, January 17, 2012
600 swim, 400 IM drill
10 x 50s d/s stroke
5 x 200s pull free @ 3:00 hold 500 race pace
500 dolphin kick with fins on back
10 x 50s NO Free @ 1:15 hold 200 race pace
4 x 25s scull on back feet first hands above head
3 x 200s IM @ 4:00
8 x 125s swim free @ 2:10
100 cool down
Workout for Monday and Tuesday january 9 & 10, 2012
500 swim
Pull 8 x 75s odds free @ 1:05, evens 25 fly, 50 back 2 1:20
4 x 25s scull head first on back in tuck position
4 x (3 x 200s pull 2 2:45, 100 IM drill, 6 x 50 dolphin kick odd sets with fins @ 50, even set with out fins @ 1:05)
100 cool down
Workout for Tuesday, January 3, 2012
400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim
Pull 10x50s breast with a flutter kick; rest 5
3 x 800s @11:20; #1&3 swim, #2 pull NPS
4 x 25s head-first scull on back; rest 5 (pull-buoy optional)
6 x 150s pull (odds 100free/50 back @ 2:15; evens 100 back/50 free @ 2:40
100 cool-down
Workout for Thursday and Friday, December 15 & 16, 2011
600 swim, 400 pull
12 x 25s (odds dolphin kick with breast pull, evens 25 dolphin kick on back hands in streamline) r 5
6 x 50s free (1-3 NPS, 4-6 5-5) @ !:20 with 10 dolphin kicks off each push off
4 x 100s with fins (1 & 2 choice of back or fly all out sprint @ 2:20, 3 & 4 free all out sprint add paddles @ 2:30)
12 x 25s (odds scull choice, evens 1/2 under, 1/2 on top be sure to exhale) r 5
1 x 300 pull ez 3-5-7-9 by 25
4 x 50s stroke NO FREE all out sprint @ 1:45- may change stroke by 50 can do IMO
75 ez
8 x 25s odds off block for time choice, evens seim back ez
Workout for Monday, December 12, 2011
600 swim 400 pull
10 x 50s K/S by 25 choice swim, kick dolphin rest 5
5 x 100s swim free @ 1:20
500 pull NPS @ 6:30
5 x 100s pul free @ 1:15
500 swim 2 dolphins off each push off @ 6:30
5 x 100s swim free @ 1:25
500 pull free @ 6:30
20 x 50s 1-6 stroke @ 1:10, 7-20 free @ 45
100 cool down
