]> Rochester Area Masters Swimming - Stroke http://www.RAMSh2o.org/taxonomy/term/17/0 en Saturday 8 am 3/22 - Stroke - NO PRACTICE EASTER SUNDAY http://www.RAMSh2o.org/node/373 <div class="flexinode-body flexinode-2"><div class="flexinode-select-10"><div class="form-item"> <label>Coach:</label><br /> No coach </div> </div><div class="flexinode-select-11"><div class="form-item"> <label>Course:</label><br /> SCY </div> </div><div class="flexinode-timestamp-12"><div class="form-item"> <label>Date:</label><br /> Saturday, March 22, 2008 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Stroke </div> </div><div class="flexinode-textfield-13"><div class="form-item"> <label>Time:</label><br /> 1.75 hours </div> </div><div class="flexinode-textfield-15"><div class="form-item"> <label>Total Distance:</label><br /> 5100 yds </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p><strong>500&nbsp; Swim</strong> warm-up<br /><strong>8 x 75s</strong> K-D-S by 25, IM order, rest 10 seconds in between<br /><strong>20 x 50s</strong> Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)<strong><br />100 ez</strong>, swim choice</p> <p><strong>12 x 100s</strong> same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35.&nbsp; Descend within each group of 4, rest a minute between each group of 4</p> <p><strong>8 x 75s </strong>free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]<br /><strong>20 x 50s</strong>:&nbsp; 5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00<br /><strong>100</strong> cool down</p> </div> </div></div> Stroke Workout Workouts Thu, 20 Mar 2008 10:59:26 -0400 Thursday 12-27 Harley 8 pm http://www.RAMSh2o.org/node/290 <div class="flexinode-body flexinode-2"><div class="flexinode-select-10"><div class="form-item"> <label>Coach:</label><br /> No coach </div> </div><div class="flexinode-select-11"><div class="form-item"> <label>Course:</label><br /> SCY </div> </div><div class="flexinode-timestamp-12"><div class="form-item"> <label>Date:</label><br /> Thursday, December 27, 2007 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Stroke </div> </div><div class="flexinode-textfield-13"><div class="form-item"> <label>Time:</label><br /> 1.5 hours </div> </div><div class="flexinode-textfield-15"><div class="form-item"> <label>Total Distance:</label><br /> 4,000 yds </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p>600 swim warm up<br />4 x 100s IM drill @ 1:55<br />8 x 50s Br kick @ 1:05<br />8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke<br />20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30<br />100 warm down</p> </div> </div></div> Stroke Workout Workouts Thu, 27 Dec 2007 08:15:46 -0500 December 20, 2005 Workout http://www.RAMSh2o.org/node/60 <div class="flexinode-body flexinode-2"><div class="flexinode-select-10"><div class="form-item"> <label>Coach:</label><br /> Coach Ken </div> </div><div class="flexinode-select-11"><div class="form-item"> <label>Course:</label><br /> SCY </div> </div><div class="flexinode-timestamp-12"><div class="form-item"> <label>Date:</label><br /> Tuesday, December 20, 2005 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Stroke </div> </div><div class="flexinode-textfield-13"><div class="form-item"> <label>Time:</label><br /> 1.5 hours </div> </div><div class="flexinode-textfield-15"><div class="form-item"> <label>Total Distance:</label><br /> 5,000 </div> </div></div> Stroke Workouts Wed, 21 Dec 2005 11:52:26 -0500 April 14, 2001 Workout http://www.RAMSh2o.org/node/52 <div class="flexinode-body flexinode-2"><div class="flexinode-select-10"><div class="form-item"> <label>Coach:</label><br /> Coach Lorie </div> </div><div class="flexinode-select-11"><div class="form-item"> <label>Course:</label><br /> SCY </div> </div><div class="flexinode-timestamp-12"><div class="form-item"> <label>Date:</label><br /> Saturday, April 14, 2001 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> General sets </div> </div><div class="flexinode-textfield-13"><div class="form-item"> <label>Time:</label><br /> 1.5 hours </div> </div><div class="flexinode-textfield-15"><div class="form-item"> <label>Total Distance:</label><br /> 4,700 </div> </div></div> Stroke Workouts Sat, 14 Apr 2001 01:26:12 -0400