Rochester Area Masters Swimming - Workout

Workout Thursday July 3 - Harley 7 pm

Wed, 2 Jul 2008 15:05:04 -0400

Coach:
No coach

Course:
SCY

Date:
Thursday, July 3, 2008

Emphasis:
Kicking and Cramping

Time:
1.5 hours

Total Distance:
5,100 yds max

Workout Details:

Warmup: 400 free, 300 back, 200 breast, 100 fly
Kick: 10x50s breaststroke kick; 1-5 on front, 6-10 on back
Swim: 8x125s free with 5 dolphin kicks off each pushoff
Kick: 1x800 flutter with funs; 200 side, 400 back, 200 side
Swim: 8x75s back @ 1:20; 5 dolphin kicks off each pushoff
Kick: 1x800 dolphin with fins: [200 front, 200 back]x2
Kick 12x25s kick under water, choice @35 al la MP
Warmdown: 100 easy t

Distances and intervals are 'stud'; adjust to your lane's ability

GVP Premiere

Mon, 2 Jun 2008 18:47:22 -0400

Start: 06/22/2008 - 8:30am

End: 06/22/2008 - 10:00am

Workout Thursday, May 15 and Friday May 16, 2008

Thu, 15 May 2008 15:44:48 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Thursday, May 15, 2008

Emphasis:
Backstroke

Time:
1.5 hours

Total Distance:
5,500yds

Workout Details:

800 swim free (3,3) the whole way

8 x 25s NO fins - kick underwater the entire way @ 40

10 x 100s with zoomers 75 free, 25 back must do 6 dolphin kicks off each push off @ 1:30

Swim 4 x 150s back (odds pull, evens swim) @ 2:15

3 x (2 x 125 free @ 1:45, 4 x 7s back @ 1:05, 5 x 25 K dolphin on back @ 30)

8 x 50s with fins odds free, evens back @ 40

100 warm down

Workout for Thursday, May 8 and Friday May 9, 2008

Wed, 7 May 2008 06:17:50 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Wednesday, May 7, 2008

Emphasis:
Freestyle

Time:
1.5 hours

Total Distance:
5,200yds

Workout Details:

I am out of town with the Harley 6th grade at outdoor education. I'll see everyone on Saturday morning.

800 swim free (3,3)

Pull 4 x 300s free @ 4:00

Swim 10 x 50s choice @ 1:00

Swim 6 x 200 free (descending by 3) @ 2:40

12 x 25s kicking on side flutter @ 35 NO FINS

8 x 125s free @ 1:50 - sprint last 25

200 cool down

50 M Workout at WAC

Wed, 16 Apr 2008 11:31:46 -0400

Start: 06/08/2008 - 8:00am

End: 06/08/2008 - 9:30am

50 M Workout at WAC

Wed, 16 Apr 2008 11:30:37 -0400

Start: 06/01/2008 - 8:00am

End: 06/01/2008 - 9:30am

Workout for Saturday, April 1, 2008

Fri, 4 Apr 2008 20:26:44 -0400

Coach:
Coach Lorie

Course:
SCY

Date:
Saturday, April 5, 2008

Emphasis:
Starts

Time:
1.5 hours

Total Distance:
4,000yds

Workout Details:

I will be out of town for Jake's Lacrosse game in VT see you all on Sunday morning.

Satruday's Workout

500 Swim Warm Up

6 x 200s (75K, 75P, 50S) No equipment, #1 Fly, #2 Back, #3Breast x 2

12 x 50s from diving end of pool (1-6 free @ 1:10, 7-12 stroke @ 1:30) - good starts

1 x 700 pull free (3,3) no breath in or out of turns

8 x 50s back from diving end of pool @ 1:15- good starts

Kick with fins 5 x 100s dolphin @ 1:30

100 warm down

Saturday 8 am 3/22 - Stroke - NO PRACTICE EASTER SUNDAY

Thu, 20 Mar 2008 10:59:26 -0400

Coach:
No coach

Course:
SCY

Date:
Saturday, March 22, 2008

Emphasis:
Stroke

Time:
1.75 hours

Total Distance:
5100 yds

Workout Details:

500 Swim warm-up
8 x 75s K-D-S by 25, IM order, rest 10 seconds in between
20 x 50s Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)
100 ez, swim choice

12 x 100s same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35. Descend within each group of 4, rest a minute between each group of 4

8 x 75s free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]
20 x 50s: 5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00
100 cool down

Workout - Saturday 3/8 - RIT 10 am

Fri, 7 Mar 2008 15:01:35 -0500

Coach:
No coach

Course:
SCY

Date:
Saturday, March 8, 2008

Emphasis:
Bilateral Breathing

Fri, 21 Dec 2007 08:06:01 -0500

Coach:
No coach

Course:
SCY

Date:
Saturday, December 22, 2007

Emphasis:
Distance

Time:
1.5 hours

Total Distance:
6300 yds

Workout Details:

800 swim
12 x 75s (KDS by 25/IMO @ 1:20)
3 x (400 pull, 2 x 200s @ 2:30, 2 x 100s @ 1:10)
600 kick (for each 100,alternate front/l side/back/ r side by 25)
20 x 50s (1010 stroke @ 55, 11-20 free @ 40)
100 cool down