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.

Related Topics: Workouts

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.

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Workout for Friday, March 5, 2010

Coach Lorie
SCY
Tuesday, March 5, 1996
General sets
1.5 hours
5,000 yards

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

 

Related Topics: Pulling | Workout | Workouts

Workout for Tuesday, February 23, 2010

Coach Lorie
SCY
Friday, February 23, 1996
DPS
1.5 hours
4,500yds

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)

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Workout fro Monday 2-22-10

Coach Lorie
SCY
Thursday, February 22, 1996
General sets
1.5 hours
6,100 yards

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

Related Topics: kicking | Workout | Workouts

Workout for Sunday 2-21-10

Coach Lorie
SCY
Wednesday, February 21, 1996
General sets
1.5 hours
6,300

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

Related Topics: Pulling | Workout | Workouts

Workout for Saturday, 2-20-10

Coach Lorie
SCY
Tuesday, February 20, 1996
General sets
1.5 hours
5,600 yards

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

Related Topics: kicking | Workout | Workouts

Workout for Thursday, and Friday February 18 & 19, 2010

Coach Lorie
SCY
Monday, February 19, 1996
General sets
1.5 hours
3,800 yards

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

Related Topics: Sculling | Workout | Workouts
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