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Workoutmid free
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Yards
Duration:60 Minutes
AuthorGerry Rodrigues
Submitted By:Gery Rodrigues
Email: swimpro@aol.com
Club:UCLA Masters
Club/Author Info:UCLA Masters 310-825-9949

Set Category Set Description Set Intervals
Warm-up 300 easy choice swim

Warm-up 6 x 50
two breaths on the first 25, easy swim on 2nd length

10-15 sec rest

Kick Set 8 x 100 (75 kick/25 swim)
descend times on each 100 by kicking faster each repeat. The 25 swim is easy.

15-25 sec rest

Main Set Total of 14 x 50 swims
5 x 50 descend times 1 to 5
4 x 50 descend times 1 to 4
3 x 50 descend times 1 to 3
2 x 50 one easy, one fast

30 sec rest or an interval that gives 15 sec rest on slow swims up to 30 sec on fast swims

Warm-Down 100 easy

Total = 2200 SC Yards

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