Rochester Area Masters Swimming - Workouts

Monthly Workout Calendar

Sun, 30 Mar 2008 15:35:40 -0400

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

Thu, 31 Mar 2005 07:21:40 -0500

"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.

2008 Musselman Triathlon Team Results

Mon, 14 Jul 2008 09:50:12 -0400

Congratulations to our teammates who competed in the Musselman half-Marathon Triathlon [1.2 mi swim, 56 mi bike, 13.1 mi run]:

Erik 2nd overall (4:27:04)

Travis (1st M25-29 4:41:44)

Heidi 3rd female overall (5:00:20)

Dana (1st W35-39 5:21:54)

Patty P (4th W40-44 5:29.23)

Vince (16th M45-49 5:30:23)

Ken (23rd M40-44 5:32:53)

Carl (1st M65-69 5:37:00)

Maureen M (1st W45-49 5:39:31)

Alan H (2nd M55-59 5:43:37)

Rauni (1st W50-54 5:58:38)

Kathy (22nd W45-49 6:50:33)

Congratulations to our teammates who competed in the Mini-Mussel Triathlon [500 yd swim, 15 mi bike, 3 mi run]:

Workout Thursday July 3 - Harley 7 pm

Wed, 2 Jul 2008 15:05:04 -0400

Coach:
No coach

Course:
SCY

Date:
Thursday, July 3, 2008

Emphasis:
Kicking and Cramping

Time:
1.5 hours

Total Distance:
5,100 yds max

Workout Details:

Warmup: 400 free, 300 back, 200 breast, 100 fly
Kick: 10x50s breaststroke kick; 1-5 on front, 6-10 on back
Swim: 8x125s free with 5 dolphin kicks off each pushoff
Kick: 1x800 flutter with funs; 200 side, 400 back, 200 side
Swim: 8x75s back @ 1:20; 5 dolphin kicks off each pushoff
Kick: 1x800 dolphin with fins: [200 front, 200 back]x2
Kick 12x25s kick under water, choice @35 al la MP
Warmdown: 100 easy t

Distances and intervals are 'stud'; adjust to your lane's ability

GVP Opening Day

Sun, 22 Jun 2008 12:06:24 -0400

Opening Day at GVP was Sunday June 22, a day before the pool opened to the public.

Present were: Terry, Dianne, George Mc, Ken, George C, Kelsee, Bruce (in the seal suit), Dana, Dianna, Kay, Randy, Jack and Coach Lorie.

The air temp was about 65, the water temp was 72 and the sun was shining. It was a great start to our outdoor swim season.

The cap color of the day was lime green.

Workout Thursday, May 15 and Friday May 16, 2008

Thu, 15 May 2008 15:44:48 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, May 15, 2008

Emphasis:
Backstroke

Time:
1.5 hours

Total Distance:
5,500yds

Workout Details:

800 swim free (3,3) the whole way

8 x 25s NO fins - kick underwater the entire way @ 40

10 x 100s with zoomers 75 free, 25 back must do 6 dolphin kicks off each push off @ 1:30

Swim 4 x 150s back (odds pull, evens swim) @ 2:15

3 x (2 x 125 free @ 1:45, 4 x 7s back @ 1:05, 5 x 25 K dolphin on back @ 30)

8 x 50s with fins odds free, evens back @ 40

100 warm down

Workout for Thursday, May 8 and Friday May 9, 2008

Wed, 7 May 2008 06:17:50 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, May 7, 2008

Emphasis:
Freestyle

Time:
1.5 hours

Total Distance:
5,200yds

Workout Details:

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

Wed, 23 Apr 2008 08:48:21 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, April 26, 2008

Emphasis:
Breath Control

Time:
1.5 hours

Total Distance:
3,100yds National swimmers, 4,100yds others

Workout Details:

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

Fri, 4 Apr 2008 20:26:44 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, April 5, 2008

Emphasis:
Starts

Time:
1.5 hours

Total Distance:
4,000yds

Workout Details:

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

Thu, 20 Mar 2008 10:59:26 -0400

Coach:
No coach

Course:
SCY

Date:
Saturday, March 22, 2008

Emphasis:
Stroke

Time:
1.75 hours

Total Distance:
5100 yds

Workout Details:

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

Fri, 7 Mar 2008 15:01:35 -0500

Coach:
No coach

Course:
SCY

Date:
Saturday, March 8, 2008

Emphasis:
Bilateral Breathing

Time:
1.5 hours

Total Distance:
5500 yds

Workout Details:

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

Fri, 28 Dec 2007 07:56:03 -0500

Coach:
No coach

Course:
SCY

Date:
Sunday, December 30, 2007

Emphasis:
General sets

Time:
1.25 hours

Total Distance:
3,500 yds

Workout Details:

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

Saturday 12/29/07 - RIT 10 am-1 pm 10K

Fri, 28 Dec 2007 07:50:57 -0500

Coach:
No coach

Course:
SCY

Date:
Saturday, December 29, 2007

Emphasis:
General sets

Time:
1.5-3 hours

Total Distance:
10,000 yds

Workout Details:

1000 warm up
3 x 800 Pull (800 med pace, 8 x 100 @ 1:20, 800 hard)
5 x 200 IM @ 3:15
8 x 150 Kick w/fins @ 2:15
20 x 50 (10 stroke @ :50, 10 Free @ :40
12 x 75 (Fl/Ba/Br) @ 1:15
12 x 100 Free rotate interval (1:25/1:20//1:15) x 4
44 x 25s @ :30 (descend in groups of 4)
200 warm down

Thursday 12-27 Harley 8 pm

Thu, 27 Dec 2007 08:15:46 -0500

Coach:
No coach

Course:
SCY

Date:
Thursday, December 27, 2007

Emphasis:
Stroke

Time:
1.5 hours

Total Distance:
4,000 yds

Workout Details:

600 swim warm up
4 x 100s IM drill @ 1:55
8 x 50s Br kick @ 1:05
8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke
20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30
100 warm down

Sunday 12/23 - Distance - Harley 8 am

Fri, 21 Dec 2007 08:13:16 -0500

Coach:
No coach

Course:
SCY

Date:
Sunday, December 23, 2007

Emphasis:
Distance

Time:
1.5 hours

Total Distance:
5,100 yds

Workout Details:

800 (200 each SKPS)
8 x 25s dolphiin kick/no fins/rest 5 sec
8 x 150s swim free @ 2:00
1 x 1000(pull/3,5 breathing by 100)
8 x 150s (100 back, 50 fly) @ 2:30
100 swim ez
1 x 500 free (negative split)
100 cool down