]> http://www.RAMSh2o.org/taxonomy/term/42/0 en http://www.RAMSh2o.org/node/821 <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 /> Tuesday, November 12, 1996 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Dolphin Kick </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 /> 6,000 yards </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p>1000 swim choice</p> <p>4 x (2 x 25s scull choice, 4 x 50s drill IMO @ 1:00)</p> <p>1 x 500 dolphin kick with fins on back</p> <p>100 ez</p> <p>4 x 250s swim free ( 4 dolphins off each push off) @ 3:30</p> <p>1 x 500 dolphin kick with fins on front</p> <p>100 ez</p> <p>Swim 5 x 200s (odds IM, evens stroke @ 4:00) work last 50 of each 200</p> <p>with fins 6 x 100s swim Odds fly, evens back 6 dolphins off each push off @ 1:45</p> <p>100 cool down</p> </div> </div></div> kicking Workout Workouts Thu, 10 Nov 2011 17:26:41 -0500 http://www.RAMSh2o.org/node/750 <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 /> Monday, March 18, 1996 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> Dolphin Kick </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 yards </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p>200 SKPS</p> <p>8 x 25s breast pull with a dolphin kick @ 30</p> <p>1 x 600 dolphin kick (25 on front, 25 on back) NO FINS</p> <p>12 x 50s (1. fly 2. back 3. free) do four dolphin kicks off each push off @ 55</p> <p>1 x 600 dophin kick with fins on stomach</p> <p>12 x 50s swim breast @ 1:15</p> <p>1 x 600 dolphin kick with fins on back</p> <p>12 x 50s free @ 45 do 4 dolphins off each wall</p> <p>1 x 300 colphin kick NO fins (25 front, 25 back)</p> <p>100 cool down</p> </div> </div></div> kicking Workout Workouts Thu, 17 Mar 2011 17:40:19 -0400 http://www.RAMSh2o.org/node/731 <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 /> Friday, March 1, 1996 </div> </div><div class="flexinode-textfield-14"><div class="form-item"> <label>Emphasis:</label><br /> kicking </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 yards </div> </div><div class="flexinode-textarea-16"><div class="form-item"> <label>Workout Details:</label><br /> <p>3 x 300s (1. swim free, 2. IMdrill, 3. swim choice)</p> <p>4 x 25s scull feet first hands above head on back</p> <p>20 x 25s kick with fins on back dolphin - do 6 under water @ 30</p> <p>&nbsp;</p> <p>6 x 250s ( 100 free, 50 kick, 100 stroke sprint) @ 4:00</p> <p>10 x 100 kick with out fins @ 1:45</p> <p>100 ez</p> <p>&nbsp;20 x 50s @ 50 do 6 dolphins off each push off #s 5,10,15 and 20 fly</p> <p>20 x 25s kick with fins @ 25 6 kick under water on stomach</p> <p>100 cool down</p> </div> </div></div> kicking Workout Workouts Tue, 1 Mar 2011 09:02:49 -0500