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WorkoutBreaststroke Aerobic Work
Ability Level:Masters Level 1
Course:SC Meters
Duration:60 Minutes
AuthorGerry Rodrigues
Submitted By:Gerry Rodrigues
Email: swimpro@aol.com
Club:UCLA Bruin Masters
Club/Author Info:200 member club with 21 workouts. Head coach is Gerry Rodrigues with assistants Byron Davis and Mark Spitz. For more information, call 310-825-9949.

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

Warm-up 8 x 75 (begin #1 @ 50% and add 5% effort onto each thereafter
25 sec on first two
20 sec on second two
15 sec on third two
10 sec on last two
Main Set 3 x (4 x 75)
#1: free;
#2: 25 choice stroke, 50 free;
#3: 50 choice stroke (same stroke), 25 free;
#4: 75 stroke (same stroke).

You may change stroke after each set of four. Emphasis on stroke lengths.
30 sec rest
1 min between each round
Other 3 x (3 x 50)
#1: 25 free/25 stroke;
#2: 25 stroke/25 free;
#3: 50 stroke fast.
Repeat three times, with emphasis on stroke lengths.
20 sec rest
Warm-Down 150 easy

Total = 2500 SC Meters

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