Week of 8/18 - 8/24
UCLA BRUIN MASTERS SWIM CLUBWorkout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am (25 swimmers) <20 min/mile 20-30 min/mile >30min/mile
Warm-up 300 250 200 8 x 100 @ 1:40 8 x 75 @ 1:40 8 x 50 @ 1:40 50 back/ 50 free 50 back/ 25 free 25 back/ 25 free
Main Set (all freestyle) 4 x 100 @ 1:25 4 x 75 @ 1:25 4 x 50 @ 1:25 @ 70 % HeartRate @ 70 % HeartRate @ 70 % HeartRate1 x 200 @ 2:40 1 x 150 @ 2:40 1 x 100 @ 2:40 @ 90% HeartRate @ 90% HeartRate @ 90% HeartRate
3 x 100 @ 1:25 3 x 75 @ 1:25 3 x 50 @ 1:25 1 x 200 @ 2:40 1 x 150 @ 2:40 1 x 100 @ 2:40 follow the 70%; 90% HeartRate pattern
2 x 100 @ 1:25 2 x 75 @ 1:25 2 x 50 @ 1:25 1 x 200 @ 1:40 1 x 150 @ 1:40 1 x 100 @ 1:40 follow the 70%; 90% HeartRate pattern
1 x 100 @ 1:25 1 x 75 @ 1:25 1 x 50 @ 1:25 1 x 200 @ 1:40 1 x 150 @ 1:40 1 x 100 @ 1:40 follow the 70%; 90% HeartRate pattern
10 minute demonstration by Lenny Krazelburg 1996 U. S. Summer National Champion (100m and 200m backstroke) @ Fort Lauderdale, FL Demo on: Head position underwater dolphin kick and 1-arm stroke drill. Fast 50m back; emphasizing 15m underwater dolphin, powerful strokes and arm velocity beneath surface- Time: 25.2 sec
Conclusion 6 x 25 6 x 25 6 x 25 15 sec rest 15 sec rest 15 sec rest JUST LOOK LIKE LENNY!
Total 3050m 2350m 1650m
UCLA BRUIN MASTERS SWIM CLUBWorkout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45 to 7:10am (19 swimmers) on 8/22/96
DISTANCE FREESTYLE WORKOUT <20 min/mile 20-30 min/mile >30min/mile
Warm-up 100 free reverse 400 IM reverse 300 IM & reverse 400 IM
Warm-up & drill w/ fins w/ fins 3 x 50 3 x 50 3 x 50 -25 kick on rt side -25 kick on rt side -25 kick on rt side -25 drill (right arm swim -25 drill (rt arm swim -25 drill (rt arm swim w/ left arm at side; w/ left arm at side; w/ left arm at side; breathe on left side) breathe on left side) breathe on left side) This drill works on hip rotation.
Warm-up pull 6 x 50 @ :55 5 x 50 @ 1:05 4 x 50 @ 1:20 Breath control: 6 breaths for the 1st 50, then 1 less each 50 thereafter
Main Set 4 x 200 4 x 150 4 x 100 1 x 800 1 x 600 1 x 400 4 x 150 4 x 100 4 x 75 1 x 600 1 x 400 1 x 300 4 x 100 4 x 75 4 x 50 1 x 400 1 x 300 1 x 200 4 x 50 4 x 50 4 x 25 1 x 200 1 x 200 1 x 100 -done 40 sec/50 -done :50 to -done 1:20/50 1:00/ 50
Total 5100m 4200m 2800m
UCLA BRUIN MASTERS SWIM CLUBWorkout was coached by Byron Davis at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45 to 6:45am (20 swimmers) on 8/21/96
INDIVIDUAL MEDLEY WORKOUT <20 min/mile 20-30 min/mile >30min/mile
Warm-up 600 choice 500 choice 400 choice10 x 50 @ :50 9 x 50 @ 1:00 7 x 50 @ 1: 15 alternate 25 fly/free; back/free; breast/free, free/free
Pull 8 x 75 w/ :10 rest 7 x 75 w/ :10 rest 6 x 75 w/ :10 rest 25 back; 25 free; 25 stroke
Vertical Kicking 15 sec. vertical kick w/ arms extended across chest 15 sec. vertical kick with arms above head 15 sec. rest Set 1: dolphin kick Set 2: flutter kick Set 3: breast kick Set 4: flutter kick
Main Set 8 x 100 IM @ 1:40 7 x 100 IM @ 2:00 6 x 100 IM @ 2:40
Warm Down 300 300 150 50 kick; 50 pull; 50 swim
Total 2800 2500 1950
UCLA BRUIN MASTERS SWIM CLUBWorkout was coached by Gerry Rodrigues at UCLA's Men's Gym Pool (25m x 8 lanes) @ 5:45am (24 swimmers) and at 6pm (50 swimmers) on 8/19/96
MIDDLE DISTANCE FREESTYLE WORKOUT <20 min/mile 20-30 min/mile >30min/mile
Warm-up 400 300 200
Warm-up 8 x 50 kick 8 x 50 kick 8 x 50 kick w/ board w/ board & fins w/ board & fins
Drill 8 x 50 @ 1:05 8 x 50 @ 1:05 8 x 50 @ 1:05 (kick 25/ drill 25) (kick 25/ drill 25) (kick 25/ drill 25) -odds: kick 25 -odds: kick 25 -odds: kick 25 on right side on right side on right side -drill 25: swim -drill 25: swim -drill 25: swim right arm right arm right arm breath left side breath left side breath left side -even: same as -even: same as -even: same as odds but odds but odds but on left side on left side on left side
Main Set 4 x 100 @ 1:40 4 x 75 @ 1:40 4 x 50 @ 1:40 4 x 100 @ 1:30 4 x 75 @ 1:30 4 x 50 @ 1:30 4 x 100 @ 1:20 4 x 75 @ 1:20 4 x 50 @ 1:20 30 seconds rest 30 seconds rest 30 seconds rest 4 x 100 @ 1:10 4 x 75 @ 1:10 4 x 50 @ 1:10
Power Swim 8 x 25 @ :30 8 x 25 @ :30 8 x 25 @ :30
Warm-down 100 100 100
Total 3100m 2600m 2100mUCLA 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 -Assistant Coach of UCLA Bruin Masters -9-time Olympic Gold Medalist
Peter McClafferty -Masters National Champion