Workouts

Each RAMS workout has a specific theme; workout theme and approximate (maximum) yardage are listed on the workout calendar.

The  June and July workout calendars are posted below:

Other changes occur throughout June and July so check the calendars often. Saturday practices in June are at RIT 6/3, 6/10 and 6/17 at 8 am. The Sunday 6/24 practice will be outdoors at Genesee Valley pool beginning at 8:30 am. Starting June 9 there will be NO Friday practices.

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 Key to Notation Used in Workouts:

“10 x 100 @ 1:30”: A set of 10 100’s, starting each one on a 1:30 interval.
“S”=Swim, “K”=Kick, “P”=Pull, “D”=Drill
“Shooter”: Kick underwater off the wall as hard and long as you can.
“Negative Split”: Swim the second half of the given distance faster than the first half.
“Descend”: Swim each repetition of the set faster than the previous one.
“Breathe 3 / 5 by 50”: For the given distance, swim the first 50 breathing every third stroke (alternate sides), the second 50 breathing every 5th stroke, repeat until done with the distance.

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LONG COURSE METERS WORKOUTS    SUMMER 2015

The workouts below are written for long course meters – GVP.  Next to each line are lane numbers.  Please select your interval below based on the lane number you swim in at MCC.  Intervals are rough estimates and may need to be adjusted depending on where you fit in your lane.

Recommended:
-Wear a waterproof wrist watch to keep track of your intervals since there is no pace clock at GVP.
-Mirrored goggles for outdoor swimming (especially for backstroke!)
-There are no backstroke flags at GVP.  To avoid crashing into the wall, be sure to watch for when the color on the lane line switches to a solid color.  That is where the backstroke flags would be.  Count your strokes per length on backstroke so that you have some idea when to start looking for the change of lane line color that marks where the flags would be. -Sunscreen!

LCM workout – Freestyle

WU: 600 swim  (Lanes 1-5)
500 swim (Lane 6)

Start this set using your watch, take approximately 10 seconds rest after your first slow 200 and use that time as your interval for the complete set.
6 X 200 free   slow/med/fast X 2  (Lanes 1-2)
6 X 150 free   slow/med/fast X 2  (Lanes 3-4)
3 X 200 free   slow/med/fast   (Lanes 5-6)
8 X 50 stroke, no free @1:10 (Lanes 1-2)
6 X 50 stroke, no free @1:20 (Lanes 3-4)  @1:30 (Lane 5)
4 X 50 stroke, no free @1:40 or rest 15 seconds (Lane 6)
3 X 300 pull @5:00 (Lanes 1-2)
2 X 300 pull @6:00 (Lanes 3-4)  @6:30 (Lane 5)
1 X 400 pull (Lane 6)100 EZ400 kick w/fins (Lanes 1-4)
300 kick w/fins (Lane 5)
200 kick w/fins (Lane 6)4 X 50 kick, NO FINS, either flutter or dolphin kick, rest 20 seconds between each (Lanes 1-4)
2 X 50 kick, NO FINS, either flutter or dolphin kick, rest 20 seconds between each (Lanes 5-6)
100 EZ3 X 100 freestyle, hard @2:00 (Lanes 1-2)  @2:20 (Lanes 3-4)
2 X 100 freestyle, hard @2:30 (Lane 5)
2 X 100 freestyle, hard   rest 30 seconds between each (Lane 6)
200 WD
4400m (Lanes 1-2) / 3700m (Lanes 3-4) / 3100m (Lane 5) / 2600m (Lane 6)
LCM – Workout – IM
400swim, 200 kick/swim by 25m IM
4 x 200’s IM rest 30sec between each 200
1. drill
2. drill/swim by 25m
3. swim – build each 25
4. swim – work on lone streamline kicks off walls
10 x 50s swim free @ 55 or 1:10 (8) or 1:30 (6)
100 ez choice
6 x 100s IM 25m each stroke @ 2:00, 2:20 (5) or 3:00 (4)
1 x 400 pull free – 3-3 breathing
1 x 100 ez
4 x 100s (50 free ez, 50 IMO by 100 sprint) @ 2:15, 2:30 or 3:00
200 cool down
3,700 (lanes 1 & 2) 3,500m (lanes 3 & 4) 3,300m (lanes 5 & 6)
LCM – Workout – Kicking
300 swim, 300 pull, 200 IM drill
4 x 50s breast kick/swim by 25m r10
6 x 150s free do 6-8 dolphin kicks off each wall before 1st stroke  @ 3:00, 3:20, (4) @ 4:00
with fins 8 x 100s 1-3 kick with fins # 4 sprint swim with fins @ 2:00, (6) 2:15, (6) 2:30
4 x 50s choice ez @1:30
4 x 200s (25m dolphin kick on back, 25m swim) odds swim backstroke, evens swim free rest 30 – lanes 5 and 6 – do 3
8 x 50s odds ez, evens sprint all choice @ 1:30, (6) @ 1:40, (4) @ 1:50
100 cool down
 4,200m (lanes 1 & 2), 3,900m (lanes 3 & 4), 3,300m (lanes 5 & 6)
LCM – Workout – Pulling
600 swim, 200 kick with fins, 200 swim choice
lanes 3 & 4 500 swim, 200 kick, 100 swim
lanes 5 & 6 400 swim, 100 kick, 100 swim
3 x 400s pull, # 1 and #3 swim rest 45sec, # 2 4 x 100s @ 1:45, lanes 3 & 4 @ 2:10,
lanes 5 & 6 3 x 300s – set # 2 3 x 100s @ 2:30
1 x 200 ez your choice
12 x 50s 1-4 stroke @ 1:20, 5-12 free @ 1:00
lanes 3 & 4 (10) 1-4 stroke @ 1:40, 5-12 free @ 1:10
lanes 5 & 6 (8) 1-3 stroke @ 1:50, 4-8 free @ 1:25
1 x 200 ez back free by 50m
2 x (5 x 100s pull free @ 1:45, 4 x 50s back or breast @ 1:15)
lanes 3 & 4  2 x (4 x 100s pull free @ 2:15, 2 x 50s back or breast @ 1:30)
lanes 5 & 6 2 x ( 3 x 100s pull free @ 2:45, 2 x 50s back or breast @ 1:45)
100 cool down
4,600m (lanes 1 & 2), 4,000m (lanes 3 & 4), 3,200m (lanes 5 & 6)
LCM – workout – Sprint
1 x 800 Swim Choice,( lanes 3 & 4) 600 swim,(lanes 5 & 6) 500 swim
8 x 50m RIMO all build r30
1 x 400 IM k/s, d/s by 25m ez
4 x 50s all out sprint Fly @ 1:30
1 x 200 ez swim
4 x 50s sprint free @ 1:30 take 4 or fewer breaths
3 x 100s swim choice @ 2:30
with fins 8 x 50s 1-3 kick – # 4 sprint swim choice @ 1:15
1 x 100 ez
3,000m (lanes 5 & 6), 2,800m (lanes 3 & 4), 2,700m (lanes 5 & 6)
LCM – Workout – Pace
200 SKPS
4 x 50s drill IMO r15
10 x 50s (2 stroke, 2 free) all on 1:20
lanes 3 & 4 –  8 x 50s @ 1:40
lanes 5 & 6  – 6 x 50s @ 1:50
8 x 100s free swim @ 1:45
lanes 3 & 4 – 6 x 100s @ 2:15
lanes 5 & 6 – 4 x 100s @ 2:40
1 x 500 pull 3-5 by 50m, lanes 3 & 4  – 400 lanes 5 & 6 – 300
8 x 100s (75 free, 25 back) @ 1:50
lanes 3 & 4 – 6 x 100s @ 2:20
lanes 5 & 6 – 4 x 100s @ 2:50
1 x 500 kick with fins, lanes 3 & 4 – 400, lanes 5 & 6 – 300
100 ez
20 x 50s swim (1-5 back @ 1:05), 6-20 free @ 55
lanes 3 & 4 – 16 x 50s (1-4 back @ 1:30, 5 – 16 Free @ 1:10)
lanes 5 7 6  – 12 x 50s (1-3 back @ 1:45, 4-12 Free @ 1:20)
100 ez
5,300m (lanes 1 & 2), 4,000m (lanes 3 & 4), 3,500m (lanes 5 & 6)