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.

Workout for Thursday, July 8, 2010

Tue, 29 Jun 2010 08:49:36 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, June 29, 1996

Emphasis:
Stroke

Time:
1.5 hours

Total Distance:
4,500 yards

Workout Details:

800 swim

1 x 200 free pull NPS

4 x 200 stroke (75K, 75P, 50 swim hard) NO EQUIPMENT

1 x 200 dolphin kick on back with fins

5 x 100 back pull @ 1:45

Swim 8 x 150 (100 ez, 50 sprint) 1-4 one stroke, 5-8 another stroke @ 2:45-3:00

50 ez

Swim 20 x 25 1-10 free @ 25 with zoomers, 11-20 stroke @ 30

50 ez

1 x 200 stroke your choice hard for time

100 cool down

Workout for Tuesday and Wednesday, July 6 & 7, 2010

Tue, 29 Jun 2010 08:43:09 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, June 29, 1996

Emphasis:
Sprint

Time:
1.5 hours

Total Distance:
3,500yds

Workout Details:

Workout Just for Rob! Can you guess which Rob?

800 swim

8 x 25s (4-3-2-1 breaths per length free)

Swim 4 x 100s choice (1 100 ez, 2. 50 build, rest 5 50 sprint 3. 4 x 25s sprint rest 5 4. 100 sprint) Can change stroke by 100 if you like @ 2:20

100 dolphin kick ez

8 x 25s fly (4-3-2-1 breaths per length

1 x 300 free ez NPS

3 x ( 4 x 50s free sprint @ 1:30, 2 x 25s ez choice @ 30, 2 x 25s sprint @ 1:00 choice)

100 cool down

Workout for Sunday, July 4, 2010

Tue, 29 Jun 2010 08:38:58 -0400

Coach:
Coach Lorie

Course:
LCM

Date:
Saturday, June 29, 1996

Emphasis:
Pace

Time:
1.5 hours

Total Distance:
5,000 meters

Workout Details:

800 swim

10 x 50 (odds drill swim, evens kick swim by 25 meters) rest 5

4 x 150s (50 dolphin kick, 50 choice stroke, 50 fly) @ 2:30

15 x 100 (1-5 free NPS @ 1:40, 6-10 stroke @ 2:10, 11-15 free @ 1:35)

Pull 10 x 50s back @ 1:10

5 x 200 swim free @ 3:10 hold 80% on all

100 cool down

Workout for Saturday, July 3, 2010

Tue, 29 Jun 2010 08:33:51 -0400

Coach:
Coach Lorie

Course:
LCM

Date:
Saturday, June 29, 1996

Emphasis:
NPS

Time:
1.5 hours

Total Distance:
4,500 meters

Workout Details:

400 Swim, 400 Pull warm up

Swim 6 x 250s free first 200 NPS last 50 sprint can breath however you like. @ 4:00

1 x 500 dolphin kick with fins

100 ez

6 x 150s 100 NPS, 50 stroke sprint -

4x 100s (odds are IM, evens NPS free, rest 20 seconds) remember to change strokes for IM in middle of pool

100 cool down

Sunday, June 6, 2006

Sat, 5 Jun 2010 11:36:08 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, June 6, 1996

Emphasis:
Breaststroke

Time:
1.5 hours

Total Distance:
4,000 yards

Workout Details:

400 swim 200 dolphin kick NO fins

8 x 75s Breast (kick,drill, swim by 25) @ 1:30

Swim 8 x 50s breast @ 1:15 (odds with 3 seconds hes each stroke, evens swim)

Pull 1 x 1000 free NPS

Swim 8 x 75s breast build each one @ 1:30

100 ez

8 x 25 breast pull with dolphin kick @ 25

16 x 25s odds breast evens fly @ 30

100 cool down

Workout for Monday, May 17, 2010

Fri, 14 May 2010 07:47:47 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Friday, May 17, 1996

Emphasis:
General sets

Time:
1.5 hours

Total Distance:
4,500 yards

Workout Details:

800 swim choice

with fins 8 x 125s (75kick, 50 swim) #1&2 back, #3 Fly, #4 Free do 2 times @ 2:00

200 breaststroke kick NO board

8 x 75s free kick, swim, kick by 25 @ 1:20

Swim 3 x 300 free NPS @ 4:15 - do 4 kick of your choice off each push off

20 x 25s dolphin kick on front NO board with fins @ 20

200 IMD

8 x 50s swim free @ 40

100 cool down

Workout for Sunday, May 16, 2010

Fri, 14 May 2010 07:43:26 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, May 16, 1996

Emphasis:
Dolphin Kick

Time:
1.5 hours

Total Distance:
4,100 yards

Workout Details:

Taper plus regular workout

800 swim choice

16 x 25s dolphin kick NO fins on stomach - must do 6 kicks under water before first breath @ 30

8 x 50s drill swim by 25 choice @ 1:00

16 x 25s swim (odds 75%, evens 100%) all choice @ 40

1 x 500 dolphin kick with fins on back, must do six kicks under water before first breath

6 x 75s swim choice (50 ez, 25 sprint) @ 1:30

50 ez

National swimmers cool down

NO fins 10 x 50s dolphin kick front or back @ 1:10

Swim 10 x 100s (odds free, evens back) must do 6 dolphins kicks before first stroke

Workout for Saturday, May 15, 2010

Fri, 14 May 2010 07:38:24 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, May 15, 1996

Emphasis:
Stroke

Time:
1.5 hours

Total Distance:
4,600 yards

Workout Details:

This is a two part workout - part I taper for national swimmers, part II stroke for reminder of athletes.

600 swim, 200 IM drill, 200 dolphin kick warm up

6 x 50s kick choice NO fins @ 1:10

8 x 25s (1-4 free, 5-8 Fly (4-3-2-1) breaths per length) @ 40

6 x 50s drill swim by 25 stroke @ 1:15

5 x 100s stroke (odds build by 100, evens 50 ez rest 10 50 sprint) @ 2:20

10 x 50s pull @ 45 NPS

4 x 25s sprint stroke @ 45

Cool Down for National Swimmers

6 x 200s stroke descending by 3 @ 4:00 - Must do same stroke three times in a row

Workout for Tuesday and Wednesday, May 11 & 12, 2010

Tue, 11 May 2010 17:57:44 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, May 11, 1996

Emphasis:
Pace

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

600 swim, 200 IMD, 200 dolphin kick

8 x 50s breast kick/swim by 25 @ 1:15

4 x 200 swim free @ 3:00 holding 2:20s or better on all

50 ez

kick 10 x 50s dolphin on back with fins @ 50

50 ez

5 x 100 stroke hold 80% effort on all @ 2:10

Pull 10 x 50s free/back by 25 @ 55

Swim 20 x 50s (1-5 stroke @ 1:15, 6-10 free @ 50 hold 32 or better, 11-20 free @ 45 hold 34 or better

200 cool down

Workout for Thursday and Friday, April 29, 30, 2010

Wed, 28 Apr 2010 14:46:35 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, April 30, 2009

Emphasis:
Bilateral Breathing

Time:
1.5 hours

Total Distance:
4,600 yards

Workout Details:

I will be at practice on Thursday but not Friday morning.

500swim, 300 IM drill, 200 dolphin kick NO FINS

8 x 25s (3-5-7-9) by 25 odds free, evens fly @ 35

3 x ( 3 x 200s pull 3-3 @ 2:40, 3 x 100s swim 5-5 @ 1:30, 4 x 50s swim 7-7 @ 50)

100 cool down

Tuesday and Wednesday Arpil 20 and 21, 2010

Tue, 13 Apr 2010 17:20:20 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, April 13, 1996

Emphasis:
Streamline

Time:
1.5 hours

Total Distance:
4,600 yards

Workout Details:

1000 warm up choice swim

4 x 75s Drill (Fly, Back, Breast by 25) @ 1:30

4 x (200 pull @ 2:45, 100 swim @ 1:30, 50 swim @ 45, 50 sprint @ 1:15)

Work on bottom half streamline pushoff - hold toe point for 3 seconds off each push

100 ez

with fins 10 x 100s dolphin kick @ 1:35

Work on tightening butt on each push off

100 ez

10 x 50s (odds free NPS @ 50, evens stroke build @ 1:10)

100 cool down

Monday, April 19, 2010

Tue, 13 Apr 2010 17:17:41 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Friday, April 19, 1996

Emphasis:
Distnace

Time:
1.5 hours

Total Distance:
5,800 yards

Workout Details:

1000 choice

4 x 1000 (1. 500 @ 6:30, 500 @ 6:30 - 2. 500 @ 6:30, 2 x 250s @ 3:15 - 3. 500 @ 6:30, 5 x 100 @ 1:20 - 500 @ 6:30, 10 x 50s @ 40)

100 ez

8 x 75s (50 stroke, 25 free NPS) 2 1:15

100 cool down

Sunday, April 18, 2010

Tue, 13 Apr 2010 17:13:16 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, April 18, 1996

Emphasis:
Pulling

Time:
1.5 hours

Total Distance:
6,100 yards

Workout Details:

1000 swim choice

10 x 50s free NPS @ 50

3 x 1000 pull free # 1 NO Paddles, #2 NPS 3. (-) split

100 ez

Swim 8 x 75s (odds stroke, evens IM Fly, ba, br) @ 1:25

6 x 100s back pull @ 1:50

1 x 400 IMD

12 x 100s free pull @ 1:30 (1-6 NO paddles)

100 ez