Current Office Announcement
1.06.09

Workouts are posted daily on the home page of bruin masters swimming.com
http://www.bruinmastersswimming.com/

Tuesday 6th January, 2009. Make sure to swim fast on the fast 100s. Try to make most of the workouts through the next 10-12 days as this is a critical training period. It\'s also important that the third and final workout in the Triple Crown series is completed this coming weekend. These are the necessary workouts to do for the best preparation for your 1-hour swim. Try to complete them.


WARM-UP

5 x 400/350/300/250 (#1 free; #2 reverse IM; #3-5 with fins - #3 25 kick/25 swim; #4 50 kick/50 swim; #5 all butterfly 5-10 sec rest at each 25) 30 sec rest between each swim

MAIN SET

Through 700 for lanes 1 and 2; through 600 lanes 3 - 5; and through 500 for lanes 6 - 8

1 x 100 ez (1-hr interval + 20)
1 x 100 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 200 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 300 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 400 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 500 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 600 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

1 x 100 ez (1-hr interval + 20)
1 x 700 @ hour speed on 1-hr interval
1 x 100 ez (1-hr interval + 20)
1 x 100 fast on 1-hr interval

Coach Gerry
310.432.3683
coachgerry@yahoo.com
http://www.bruinmastersswimming.com/

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