Workout of 9/1

Workouts

Week of 9/1-9/7

UCLA Bruin Masters Swim Club

This workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (8 x 25m).

Freestyle and Backstroke Sprint Workout 20 min/mile 20-30 min/mile 30 min/mile

Warm-up 300 250 200

16 x 25 @ :25 14 x 25 @ :35 12 x 25 @ :45

Pull 8 x 25 @ :30 8 x 25 @ :35 6 x 25 @ :45 Start with 6 breaths; take 1 less breath each 25.

Main Set 3 rounds of the following a) 1 x 400 @ 5:30 1 x 300 @ 5:30 1 x 200 @ 5:30 b) 4 x 100 @ 1:30 4 x 75 @ 1:30 4 x 50 @ 1:30 c) 4 x 50 @ 1:00 4 x 50 @ 1:00 4 x 25 @ 1:00 a) Pull the 400,300,200 b) Alternate by 25's = fly/free c) All backstroke

Warm-down 100 100 100

Total 4000m 3200m 2150m

UCLA Bruin Masters coaching staff

Gerry Rodrigues -Head Coach of UCLA Bruin Masters (program started in April 1995---200 members) -Co-Publisher of Swim, Swimming World and Swimming Technique Magazines -National & World Masters Champion

Byron Davis -Assistant Coach of UCLA Bruin Masters -UCLA Women's Assistant Swim Coach -NCAA All-American -National Resident Team Member

Mark Spitz -"Vacation" Coach of UCLA Bruin Masters -9-time Olympic Gold Medalist

Peter McClafferty -Masters National Champion

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Mark Spitz at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am. Sprint Workout

20 min/mile 20-30 min/mile 30min/mile

Warm-up 20 x 25 20 x 25 20 x 25

Pre-set 10 x 75 @ 1:50 10 x 75 @ 1:50 10 x 75 @ 1:50 #3,6,10 are fly #3,6,10 are fly #3,6,10 are fly

10 x 75 (broken) 10 x 75 (broken) 10 x 75 (broken) 25's w/ 10 sec rest 25's w/ 10 sec rest 25's w/ 10 sec rest

Main Set 4 x 50 @ 1:30 4 x 50 @ 1:30 4 x 50 @ 1:30 1st 25 underwater 1st 25 underwater 1st 25 underwater with 1 breath with 1 breath with 1 breath

4 x 100 IM @ 2:00 4 x 100 IM @ 2:00 4 x 100 IM @ 2:00

1 x 50 (100% effort) 1 x 50 (100% effort) 1 x 50 (100% effort)

Warm-down 100 100 100

Total 2750 2750 2750

UCLA BRUIN MASTERS SWIM CLUB

Workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am. IM Workout with emphasis on breaststroke 20 min/mile 20-30 min/mile 30min/mile

Warm-up 250 200 150

15 x 50 @ :50 12 x 50 @ 1:05 8 x 50 @ 1:30 1st half = free 1st half = free 1st half = free 2nd half = wacky IM 2nd half = wacky IM 2nd half = wacky IM Wacky IM (by 25's) = fly/fly; fly/back; back/breast; breast/free

Pull 8 x 150 8 x 125 8 x 100 1st 4 = free @ 2:10 5th = 50 breast/100 free @ 2:20 6th = 100 breast/50 free @ 2:30 7th = all breast @ 2:40 8th = choice

Main-Set 8 x 125 IM 8 x 100IM 8 x 75 double breast descend 1 to 5 @ 2:10 last 3 @ 2:30 (same speed as #5)

Warm-down 100 100 100

Total 3300 2700 2050

UCLA Bruin Masters Swim Club

This workout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool @ 5:45am.

20 min/mile 20-30 min/mile 30 min/mile

Warm-up 300 250 200

16 x 25 @ :25 14 x 25 @ :35 12 x 25 @ :45

Pull 8 x 25 @ :30 8 x 25 @ :35 6 x 25 @ :45 Start with 6 breaths; take 1 less breath each 25.

Main Set 3 rounds of the following a) 1 x 400 @ 5:30 1 x 300 @ 5:30 1 x 200 @ 5:30 b) 4 x 100 @ 1:30 4 x 75 @ 1:30 4 x 50 @ 1:30 c) 4 x 50 @ 1:00 4 x 50 @ 1:00 4 x 25 @ 1:00 a) pull the 1 x swim b) descend the 4 x 100; 75; 50 c) hold 85% HeartRate on 50's

Warm-down 100 100 100

Total 4000m 3200m 2150m

Coral Springs Masters

This workout was coached by Judy Bonning.

20 min/mile 20-30min/mile 30 min/mile

Warm-up 600 500 400 Every 3rd 50--Zorro Drill (exaggerated catch-up)

Drill 8 x 50 6 x 50 4 x 50 25 acceleration drill/25 freestyle swim

Kick Everyone: 10 minute kick for distance

Main Set 15 x 100 12 x 100 9 x 100 eg. 4 x 100 @ 1:30 3 x 100 @ 1:50 2 x 100 @ 2:10 4 x 100 @ 1:25 3 x 100 @ 1:45 2 x 100 @ 2:05 4 x 100 @ 1:20 3 x 100 @ 1:40 2 x 100 @ 2:00 3 x 100 @ 2:00 3 x 100 @ 2:15 3 x 100 @ 2:30

Pull 600 500 400

Warm-down 200 150 150

Total 3800yds 3000yds 2250yds

Judy Bonning is the coach of Coral Springs Masters and Adult Fitness Program Coral Springs, FL.