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 Thursday, May 8 and Friday May 9, 2008
I am out of town with the Harley 6th grade at outdoor education. I'll see everyone on Saturday morning.
800 swim free (3,3)
Pull 4 x 300s free @ 4:00
Swim 10 x 50s choice @ 1:00
Swim 6 x 200 free (descending by 3) @ 2:40
12 x 25s kicking on side flutter @ 35 NO FINS
8 x 125s free @ 1:50 - sprint last 25
200 cool down
Saturday, April 26, 2008
I will be in Vermont for Jake's lacrosse game. See everyone on Sunday.
500 Swim warm up
8 x 50s k-s by 25 choice @ 1:15
8 x 50s d-s by 25 choice @ 1:10
3 x 200s pull (3-5) by 50 @ 3:00
100 IM drill ez
8 x 25s free (4,3,2,1 breaths per length) @ 40
4 x 50s kick ez @ 1:15
8 x 25s fly (4,3,2,1 breaths per length) @ 40
4 x 50s kick ez @ 1:15
4 x 50s free (2 breaths down, 3 breaths back) @ 1:40 - try and desecend by 50
warm down for National swimmers
All others 5 x 200s @ 2:30 (3-3)
100 warm down
Workout for Saturday, April 1, 2008
I will be out of town for Jake's Lacrosse game in VT see you all on Sunday morning.
Satruday's Workout
500 Swim Warm Up
6 x 200s (75K, 75P, 50S) No equipment, #1 Fly, #2 Back, #3Breast x 2
12 x 50s from diving end of pool (1-6 free @ 1:10, 7-12 stroke @ 1:30) - good starts
1 x 700 pull free (3,3) no breath in or out of turns
8 x 50s back from diving end of pool @ 1:15- good starts
Kick with fins 5 x 100s dolphin @ 1:30
100 warm down
Saturday 8 am 3/22 - Stroke - NO PRACTICE EASTER SUNDAY
500 Swim warm-up
8 x 75s K-D-S by 25, IM order, rest 10 seconds in between
20 x 50s Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)
100 ez, swim choice
12 x 100s same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35. Descend within each group of 4, rest a minute between each group of 4
8 x 75s free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]
20 x 50s: 5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00
100 cool down
Workout - Saturday 3/8 - RIT 10 am
3 x 400s Warmup 1. free 2. IM drill 3. backstroke
20x 50s dolphin kick with fins @ 45 (1-10 front, 11-20 back)
5 x 100s free (right side breathing only)
8 x 200s 3,3 breathing @ 2:40
5 x 100s (left side breathing only)
12 x 50s (1-4 fly, 5-8 back, 9-12 breast) @ 1:15
100 warm down
This is the stud workout; adjust distance and intervals for your lane
Sunday 12/30 - HARLEY 8-9:15 am
4 x 200s (1-swim/2-kick/3-pull/4-IM drill)
Pyramid (2100)
50 free
100 pull
200 IM
300 kick
400 swim
400 IM
3 x 100s stroke
200 pull
100 hard
50 easy
10 x 50s swim (1-5 pace/6-10 descend)
100 cool down
