]> Rochester Area Masters Swimming - Pace http://www.RAMSh2o.org/taxonomy/term/18/0 en Saturday 12/15 - Pace http://www.RAMSh2o.org/node/282 <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, December 15, 2007 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Pace </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 /> 5,500 yds </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p>700 Free then 100 Back, 100 Breast, 100IM<br />12 x 50s pull (1-6 free @45, 7-12 breast @1:00)<br />4 x 250s stroke @4:15<br />4 x 250s free @3:00<br />12 x 50s kick (no fins @1:05)<br />4 x 150s stroke @2:20<br />4 x 150s free @1:50<br />100 cool down</p> <p>intervals are 'stud'</p> </div> </div></div> Pace Workouts Fri, 14 Dec 2007 11:41:43 -0500 Pace Workout for Saturday, December 16, 2006 http://www.RAMSh2o.org/node/174 <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, December 16, 2006 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Pace </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 /> 5,500yds </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p><strong>Workout for Saturday, December 16, 2006</strong></p> <p>@ RIT</p> <p>8:00am-9:45am</p> <p>1,000 warm up (200free,50back, 200free, 50 br, 200 free, 50 fly, 200free, 50 choice)</p> <p>5 x 200's pull free @ 2:30 descending by 200</p> <p>200 drill ez choice</p> <p>20 x 100's&nbsp; (1-5 stroke @ 1:45, 6-14 free @ 1:15, 15-20 IM @ 1:30)</p> <p>200 kick choice ez</p> <p>20 x 50's free @ 45- hold 200 race pace on all of them - do an ez 50 if you miss your pace</p> <p>100 cool down</p> </div> </div></div> Pace Workouts Fri, 15 Dec 2006 20:18:41 -0500 April 22, 2001 Workout http://www.RAMSh2o.org/node/57 <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 /> Sunday, April 22, 2001 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Freestyle - Pace </div> </div><div class="flexinode-textfield-13"><div class="form-item"> <label>Time:</label><br /> 2 hours </div> </div><div class="flexinode-textfield-15"><div class="form-item"> <label>Total Distance:</label><br /> 6,000 </div> </div></div> Freestyle Pace Workouts Sun, 22 Apr 2001 17:47:35 -0400