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WorkoutSprint Freestlye Workout
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Meters
Duration:60 Minutes
Distance:2200
AuthorGerry Rodrigues
Submitted By:Gerry Rodrigues
Email: swimpro@aol.com
Club:UCLA Bruin Masters
Club/Author Info:200 members, 21 workouts per week, with three coaches. Head coach is Gerry Rodrigues, with Byron Davis and Mark Spitz as assistants. For more information, you can contact us at 310-825-9949.

Set Category Set Description Set Intervals
Warm-up easy 200 choice

Warm-up 4 x 100 (descend your time from 1-4)
20-30 sec rest
Pre-Set 1 x 400 (descend your four 200s within the 800, starting off the first quarter at the speed of your second 200 in the 4 x 200 warm-up.

Main Set 4 x 100
#1: 25 fast, 75 build-down effort to 60%;
#2: 35 fast, 65 build-down effort to 60%;
#3: 50 fast, 50 build-down effort to 60%;
#4: 100 for time!
1 min rest between each swim
Main Set 4 x 75
#1: easy
#2: 25 fast, 50 build-down to 60%;
#3: 50 fast, 25 build-down to 60%;
#4: 75 for time!
45 sec rest between each swim
Main Set 4 x 50
#1: easy
#2: eight strokes all fast, build-down rest of distance;
#3: 25 fast, build-down 25;
#4: 50 for time!
45 sec rest between each swim
Main Set 4 x 25
#1: easy
#2: 6 strokes fast, build-down;
#3: 10 strokes fast, build down;
#4: 25 for time!
30 sec rest between each swim
Warm-Down easy 2-3 minute swim






Total = 2200 SC Meters
10000000054

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