Workouts

Week of 9/8 - 9/14




This workout was coached by Krista Phillips.


			Individual Medley Workout 
	20 min/mile		20-30 min/mile		30 min/mile


Warm-up
	Reverse 400 IM		Reverse 300 IM		Reverse 200 IM


Freestyle
	5 x 250			4 x 250			3 x 250
	15 sec rest		30 sec rest		45 sec rest


Kick (fins optional)
	10 x 75			8 x 75			3 x 250
	10 sec rest		15 sec rest		20 sec rest


IM	9 x 100			6 x 100			6 x 75


Warm-down
	300			250			200


Total
	3600 yds		2750 yds		2050 yds




Krista Phillips a member of the USMS Coaches Committee and the Director of HTH Swim Clinics.




UCLA Bruin Masters Swim Club


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


			Butterfly and Backstroke 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
			Alternate fly and back


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) Alternate fly/back w/ emphasis on distance per stroke.
b) All backstroke
c) All butterfly


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


This workout was coached by Gerry Rodrigues. 


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


Warm-up
	400			300			200


	4 x 50 @ :55		4 x 50 @ 1:00		4 x 50 @ 1:05
		Concentrate on distance per stroke.


Swim
	4 x 100 @ 1:45		4 x 75	@ 1:45 		4 x 50 @ 1:45
		Maintain 70-80% HeartRate.


Main Set
	1 x 1500 for time	1 x 1200 for time	1 x 1000 for time
		


	15 x 100		12 x 100		10 x 100
	You are attempting to record a faster cumulative time than your straight swim.


	3 x 50			3 x 50			3 x 50
	This set is on Gerry interval; ALL-OUT!		  		


Total
	4350 yd			3550 yd			2950 yd




UCLA Bruin Masters Swim Club


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


				Hypoxic Workout II 


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


Warm-up
	400			350			300


	8 x 25 @ :35		8 x 25 @ :35		8 x 25 @ :35
			1st and 2nd = 1 breath
			3rd and 4th = 2 breaths
			5th thru 8th = NO breaths


Kick (no kickboard/ fins optional)
	8 x 75 @ 1:40		8 x 75 @ 1:40		8 x 75 @ 1:40
	For those who breathe on the right side, right arm extended forward.
	For those who breathe on the left side, left arm extended forward.
			CONCENTRATE ON HIP ROTATION


Kick (no kickboard/ fins optional)
	2 x 75 @ 1:40		2 x 75 @ 1:40		2 x 75 @ 1:40
	For those who breathe on the right side, left arm extended forward.
	For those who breathe on the left side, right arm extended forward.


Swim w/ perfect form
	100			100			100


Main Set
			4 rounds of the following
	5 x 150			5 x 125			5 x 100


			Round 1 = 75% HeartRate @ 2:10
	
			Round 2 = Descend 1 to 5 @ 2:15


			Round 3 = 1st 25 fly; the rest freestyle @ 2:30


			Round 4 = 100% effort @ 2:00




Warm-down
	100			100			100


Total
	4550m			4000m			3450m			
	




UCLA Bruin Masters Swim Club


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


				Hypoxic Workout 


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


Warm-up
	500			400			300


			2 Rounds of the following	
	5 x 100 @ 1:30/1:40	4 x 100 @ 1:50/2:00	2 x 100 @ 2:30/3:00
		1st 100 = free
		2nd 100 = 25 stroke/75 free
		3rd 100 = 50 stroke/50 free
		4th 100 = 75 stroke/25 free
		5th 100 = 100 stroke


Main Set
	5 x 50 pull @ :50	4 x 50 pull @ 1:00	4 x 50 pull @ 1:10


	Breath Control: 4/50	Breath Control: 6/50	Breath Control: 7/50
	3 more sets of 50 pull but decrease # (eg. 4 x 50 pull etc.)


	1 x 200 swim @ 2:30	1 x 200 @ 3:10		1 x 150 @ 2:45


	8 x 50 fly @ 1:00	8 x 50 @ 1:00		6 x 50 @ 1:15
				25 fly/25 free		20 fly/25 free


Warm-down
	100			100			100


Total
	3100m			2900m			2200m