Rochester Area Masters Swimming - Workout

Workout for Monday, February, 6, 2012

Sun, 5 Feb 2012 17:54:42 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Tuesday, February 6, 1996

Emphasis:
General sets

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

400 swim

20 x 25s kick with fins choice @ 25

100 head first scull on back head first

4 x 400s pull odds pull bouy only, evens pull bouy and paddles @ 5:20

8 x 50s NPS @ 50

2 x (4 x 150s pull free @ 2:30, 6 x 50s stroke @ 1:15, 4 x 25s dolphin kick NO fins @ 30)

100 cool down

Workout for Monday, January 30, 2012

Sun, 29 Jan 2012 16:36:33 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Tuesday, January 30, 1996

Emphasis:
Stroke

Time:
1.5 hours

Total Distance:
4,500 yards

Workout Details:

300 swim, 300 IM drill, 300 dolphin kick

4 x 25s head first sculling on back hands at hips

10 x 50s drill/swim stroke by 25 rest 5

500 pull (50 free, 50 back)

10 x 50s swim stroke NO FREE @ 1:15 descending by 5

500 dolphin kick with fins 10 kicks under off each push off

500 pull (75 free, 25 fly)

5 x 100 swim IM @ 1:30

16 x 25s (2 x kick choice, 2 sprint stroke) @ 35

100 cool down

Workout for Friday, January 27, 2012

Thu, 26 Jan 2012 18:09:55 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, January 27, 1996

Emphasis:
General sets

Time:
1.5 hours

Total Distance:
5,300 yards

Workout Details:

2 x (400 swim, 200 dolphin kick on back)

8 x 50s Fly/back by 25 @ 50

3 x (6 x 100s @ 1:40 hlod 1000 race pace, 4 x 50s @ 50 hold 500 race pace)

3 x (6 x 50s stroke @ 1:15 200 race pace, 4 x 25s sets 1 and 3 dolphin kick, set 2 scull choice

100 cool down

Workout for Tuesday, January 17, 2012

Tue, 17 Jan 2012 13:35:15 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, January 17, 1996

Emphasis:
Pace

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

600 swim, 400 IM drill

10 x 50s d/s stroke

5 x 200s pull free @ 3:00 hold 500 race pace

500 dolphin kick with fins on back

10 x 50s NO Free @ 1:15 hold 200 race pace

4 x 25s scull on back feet first hands above head

3 x 200s IM @ 4:00

8 x 125s swim free @ 2:10

100 cool down

Workout for Monday and Tuesday january 9 & 10, 2012

Sun, 8 Jan 2012 17:12:52 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Tuesday, January 9, 1996

Emphasis:
Pulling

Time:
1.5 hours

Total Distance:
5,300 yards

Workout Details:

500 swim

Pull 8 x 75s odds free @ 1:05, evens 25 fly, 50 back 2 1:20

4 x 25s scull head first on back in tuck position

4 x (3 x 200s pull 2 2:45, 100 IM drill, 6 x 50 dolphin kick odd sets with fins @ 50, even set with out fins @ 1:05)

100 cool down

Tuesday, January 3, 2012

Tue, 3 Jan 2012 13:59:43 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, January 3, 1996

Emphasis:
Pulling

Time:
1.5 hours

Total Distance:
5,000 yds

Workout Details:

Warm-up:

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with flutter kick; rest 5

3 x 800s @ 11:20: #1&3 swim, #2 pull NPS

4 x 25s head-first skull on back, rest 5 (pull buoy optional)

6x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool-down

Workout for Tuesday, January 3, 2012

Tue, 3 Jan 2012 11:16:05 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, January 3, 2009

Emphasis:
Pulling

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

Sorry but I have another Harley meet today.

warm up

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10 x 50s breast with a flutter kick rest 5

3 x 800s @ 11:20 # 1 & 3 swim, #2 Pull NPS

4 x 25s head first scull on back rest 5 (can use pull bouy if you like)

6 x 150s pull (odds 100 free, 50 back @ 2:15, evens 100 back, 50 free @ 2:40)

100 cool down

Hour Swim

Mon, 2 Jan 2012 08:06:42 -0500

Start: 01/28/2012 - 8:00am

End: 01/28/2012 - 9:15am

Hour Swim

Mon, 2 Jan 2012 08:06:06 -0500

Start: 01/22/2012 - 8:00am

End: 01/22/2012 - 9:15am

Hour Swim

Mon, 2 Jan 2012 08:05:22 -0500

Start: 01/18/2012 - 5:45am

End: 01/18/2012 - 7:00am

Workout for Tuesday, January 3, 2012

Sun, 18 Dec 2011 20:11:25 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, January 3, 1996

Emphasis:
Pulling

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

400 swim, 300 IM drill, 200 dolphin kick on back, 100 IM swim

Pull 10x50s breast with a flutter kick; rest 5

3 x 800s @11:20; #1&3 swim, #2 pull NPS

4 x 25s head-first scull on back; rest 5 (pull-buoy optional)

6 x 150s pull (odds 100free/50 back @ 2:15; evens 100 back/50 free @ 2:40

100 cool-down

Workout for Thursday and Friday, December 15 & 16, 2011

Thu, 15 Dec 2011 14:23:27 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Sunday, December 15, 1996

Emphasis:
Sprint

Time:
1.5 hours

Total Distance:
3,500 yards

Workout Details:

600 swim, 400 pull

12 x 25s (odds dolphin kick with breast pull, evens 25 dolphin kick on back hands in streamline) r 5

6 x 50s free (1-3 NPS, 4-6 5-5) @ !:20 with 10 dolphin kicks off each push off

4 x 100s with fins (1 & 2 choice of back or fly all out sprint @ 2:20, 3 & 4 free all out sprint add paddles @ 2:30)

12 x 25s (odds scull choice, evens 1/2 under, 1/2 on top be sure to exhale) r 5

1 x 300 pull ez 3-5-7-9 by 25

4 x 50s stroke NO FREE all out sprint @ 1:45- may change stroke by 50 can do IMO

75 ez

8 x 25s odds off block for time choice, evens seim back ez

Workout for Monday, December 12, 2011

Sun, 11 Dec 2011 16:35:36 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, December 12, 1996

Emphasis:
Distance

Time:
1.5 hours

Total Distance:
5,500 yards

Workout Details:

600 swim 400 pull
10 x 50s K/S by 25 choice swim, kick dolphin rest 5
5 x 100s swim free @ 1:20
500 pull NPS @ 6:30
5 x 100s pul free @ 1:15
500 swim 2 dolphins off each push off @ 6:30
5 x 100s swim free @ 1:25
500 pull free @ 6:30
20 x 50s 1-6 stroke @ 1:10, 7-20 free @ 45
100 cool down

Workout for Thursday and Friday, December 8 & 9, 2011

Thu, 8 Dec 2011 14:29:19 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Monday, December 9, 1996

Emphasis:
General sets

Time:
1.5 hours

Total Distance:
6,000 yards

Workout Details:

400 s, 300 pull, 200 kick, 100 swim

12 x 50s pull @ 45 (3-3, 3-5, 3-7, 3-9 by 25)

4 x 25s scull head first on stomach hands at hips

5 x 300s (odds swim with 4 dolphins off each push off @ 4:10, evens 100 NPS, 100 dollphin kick, 100 DPS)

100 dolphin kick on back

8 x 200s pul free 1-4 @ 2:25, 6-10 @ 2:20

4 x 25s scull head first on back hands at hips

20 x 50s 1-5 fly with fins @ 45, 6-10 back with fins @ 45 11-20 free swim @ 45

100 cool down

Workout for Saturday, December 3, 2011

Fri, 2 Dec 2011 18:21:41 -0500

Coach:
Coach Lorie

Course:
SCY

Date:
Tuesday, December 3, 1996

Emphasis:
IM

Time:
1.5 hours

Total Distance:
5,000 yards

Workout Details:

500 swim choice
12 x 50s (IM), 3 each stroke, KS, DS, SS) r5
400 kick breast
5 x 100s IM descending @ 1:40
50 ez
4 x 25 scull on fromt hands at hips
5 x 200 IM descending @ 4:00
50 ez
4 x 25s scull on front hands above head
8 x 25s dolphin @ 35 NO FINS - do 8 fast shimmers off each wall
5 x 100s IM descending @ 135
50 ez
5 x 200 IM descending @ 3:45
100 cool down