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 Friday, March 5, 2010
500 swim choice, 10 x 50s breast kick @ 1:00 warm up
Pull 8 x 75s backstroke @ 1:10
2 x 200s IM drill ez
Pull 8 x 75s breast with flutter kick @ 1:30
2 x 200 drill IM ez
Pull 5 x 400s free @ 5:30 - # 1 NPS, #2 (33) 3-5 Choice breathing
Workout for Tuesday, February 23, 2010
I to be at Harley for a parent preview night.
I will see you Wednesday morning or Thrusday evening.
500swim, 400IM drill, 100 NPS warm up
8 x 25s stroke counting each stroke per length @ 35
12 x 100 stroke need to hold stroke count on first 25 of 100 with one less stroke count than on the 25s, then decrease by one stroke each 25 after that. - don't just continue to swim after that. you must do the exact stroke count per length
(Example: I did 7 breaststrokes per length on the 25s, starting the 100s I must do 6 stroke, 5, 4, 3 per length)
Workout fro Monday 2-22-10
500 swim, 400 IMD, 100 NPS
10 x 50s breast kick @ 1:05
4 x (4 x 25s flutter kick NO fins @ 30, 4 x 200s free swim @ 2:30, 4 x 25s no fins dolphin kick @ 30)
with fins 10 x 50s dolphin kick @ 40
100 cool down
Workout for Sunday 2-21-10
500 swim, 400 IMD, 100 NPS
12 xs 50s IMO (1.K-S, 2. D-S, 3. S-S) x 4 @ 55
5 x 500s pull @ 6:30 (2 & 4, NPS)
8 x 75s (50 stroke, 25 free) @ 1:20
Pull 4 x 150s back @ 2:40
8 x 25s pull breast with flutter kick
Pull 6 x 125 free (75, 3-3, 50 NPS) @ 1:50
50 ez
Workout for Saturday, 2-20-10
400swim, 300 pull, 200 kick, 100IMD
20 x 25s dolphin kick on back @ 30 - NO FINS
10 x 100s free With zoomers @ 1:20 - 6 dolphins off each push off
20 x 25s dolphin kick on front @ 30 -NO FINS
10 x 100s swim back with zoomers @ 1:30 - 6 dolphin kicks off each push off
1 x 500 dolphin kick - choice body position - NO FINS
10 x 100s swim fly with fins @ 1:45
100 cool down
Workout for Thursday, and Friday February 18 & 19, 2010
I will be in Boston at Bentley University for parents weekend with our son Max.
400swim, 300 pull, 200 kick, 100IMD
4 x 25s scull head first on stomach - hands at hips
Swim 8 x 50s fly with fins @ 50
4 x 25s scull head first on back - hands at hips
Swim 8 x 50s back with zoomers @ 50
4 x 25s scull head first on stomach - windsheild wipers
Swim 8 x 50s breast @ 1:00
4 x 25s scull on side head first face in water - odds right arm out front, evens left arm out fromt
6 x 200s swim free @ 2:40
100 cool down
