Workout of 9/15

Workouts

Week of 9/15-9/21

UCLA Bruin Masters Swim Club

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

Individual Medley Workout

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

Warm-up 300 250 200

25 stroke w/5 sec rest 25 stroke w/5 sec rest 25 stroke w/5 sec rest 50 free w/ 10 sec rest 50 free w/ 10 sec rest 50 free w/ 10 sec rest 75 stroke w/15 sec rest 75 stroke w/15 sec rest 75 stroke w/15 sec rest

Swim 100 free w/20 sec rest 100 free w/20 sec rest 75 free w/20 sec rest 125 st. w/20 sec rest 125 st. w/20 sec rest 100 st. w/20 sec rest 125 free w/20 sec rest 100 free w/20 sec rest 100 free w/20 sec rest 100 st. w/20 sec rest 75 st. w/20 sec rest 75 st. w/20 sec rest 75 free w/15 sec rest 50 free w/10 sec rest 50 st. w/10 sec rest 50 st. w/10 sec rest 25 st. w/10 sec rest 25 st. w/10 sec rest

Pull 6 x 150 @ 2:10 6 x 125 @ 2:10 6 x 100 @ 2:10

Main Set 10 x 25 fly @ :30 8 x 25 fly @ :30 6 x 25 fly @ :30 1 x 200 IM @ 3:30 1 x 150 IM @ 3:30 1 x 100 IM @ 3:30 10 x 25 back @ :30 8 x 25 back @ :45 6 x 25 back @ :55 1 x 200 IM @ 3:30 1 x 150 IM @ 3:30 1 x 100 IM @ 3:30 10 x 25 breast @ :30 8 x 25 breast @ :45 6 x 25 breast @ :55 1 x 200 IM @ 3:30 1 x 150 IM @ 3:30 1 x 100 IM @ 3:30

Warm-down 100 100 100

Total 3400m 2525m 1875m

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 at UCLA's Men's Gym Pool (8 x 25m).

Individual Medley Workout

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

Warm-up 300 250 200

12 x 50 @ :50 12 x 50 @ 1:00 9 x 50 @ 1:15 #1-4 = back/free #5-8 = breast/free #9-12 = fly/free

Main Set 400 free 400 free 4 x 100 IM @ 1:45 4 x 100 IM @ 2:00

300 free 300 free 300 free 4 x 75 IM @ 1:20 4 x 75 IM @ 1:40 4 x 75 IM @ 2:00

200 free 200 free 200 free 4 x 50 IM @ 1:00 4 x 50 IM @ 1:10 4 x 50 IM @ 1:20

100 free 100 free 100 free 4 x 25 IM @ :30 4 x 25 IM @ :35 4 x 25 IM @ :45

First Group = freestyle set done on a 1:30 base per 100 Second Group = freestyle set done on a 1:45 base per 100 Third Group = freestyle set done on a 2:00 base per 100

Kick underwater fly (fins optional) 8 x 25 :45 8 x 25 :45 1 thru 3 = hands at the side 4 thru 6 = hands in front 7 and 8 = underwater on your back (a la Berkoff Blastoff)

Warm-down 100 100 100

Total 3200m 2950m 2150m

Team Orlando Masters

This workout was coached by Lucky Meisenheimer

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

Warm-up 300 swim 250 swim 200 swim 300 kick 250 kick 200 kick

Drill 4 rounds of the following 4 x 25 @ :30 4 x 25 @ :30 4 x 25 @ :30 #1 = right arm fist #2 = left arm fist drill #3 = catch-up drill #4 = fast swim

Kick 5 x 100 @ 1:50 5 x 100 @ 1:50 5 x 100 @ 1:50

Pull 500 400 300

Pace Set 5 x 100 @ 1:20 5 x 100 @ 1:20 5 x 75 @ 1:20 Try not to descend these swims. Warm-down 200 200 150

Total 4500 yds 3700 yds 3325 yds

Lucky Meisenheimer, M.D. is the coach of Team Orlando Masters

UCLA Bruin Masters Swim Club

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

Sprint Workout

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

Warm-up 300 250 200

12 x 50 9 x 50 9 x 50 In this set, alternate all free; stroke/free; all stroke

Pull 500 400 300 Breath control: alternate 3,5,7 breaths per 50

Main Set 15 x 100 15 x 75 12 x 75 #1 = 100 free @ 1:30 #2 = 25 stroke/75 free @ 1:45 #3 = 50 stroke/50 free @ 1:45 #4 = 75 stroke/25 free @ 1:45 #5 = All stroke Repeat until your finished

8 x 25 choice @ :35 8 x 25 choice @ :35 8 x 25 choice @ :35

Warm-down 100 100 100

Total 3200m 2525m 2150m

UCLA Bruin Masters Swim Club

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

Butterfly Workout

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

Warm-up 300 250 200

10 x 50 @ :50 8 x 50 @ 1:00 6 x 50 @ 1:20

Pull 3 x 300 @ 4:15 3 x 250 @ 4:15 3 x 200 @ 4:15

Main Set 12 x 125 @ 1:50 12 x 100 @ 1:50 12 x 75 @ 1:50 First half of each swim fly

Kick underwater fly (fins optional) 8 x 25 :45 8 x 25 :45 8 x 25 :45 1 thru 3 = hands at the side 4 thru 6 = hands in front 7 and 8 = underwater on your back (a la Berkoff Blastoff)

Fly 50 50 50 Swim the fly with good form (don't spin your wheels)

Total 3550 2950 2250