Workout
PM Practices Begin
RAMS 2010-2011 Opening Day
Workout for Thursday, July 8, 2010
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
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
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
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
Workout 6/10 2010
1000 swim choice warm up 500 dolphin kick on back w/ fins 500 dolphin kick on front w/ fins 8 X 75's 1-4 50 free, 25 fly, 5-8 25 free, 50 fly 100 easy 8 X 100's fly on 2min- 1&2 2strokes fly per length,3&4-4 strokes fly per length,5&6-6 strokes fly per, 7&8- 8 strokes fly per 12X50's 1-3 choice on 1min, 4-6 free 50 nps, 7-9 stroke 1:15, 10-12 fly 100s on 1:00 100 easy cool down total yards 4300
Sunday, June 6, 2006
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
