02/22/07 UV Rays Masters Phelps Practice

This is a practice that was published a couple of years ago in Men's Journal magazine. It was written by Bob Bowman, Phelps's coach. Our Masters group has done it a few times and it's very popular with them. It kinda fits with the great skiing we are having here in Vermont/New Hampshire right now. You take the lift up to the top, then shoot down the "face." It's also a good pre-taper workout. Enjoy.WARMUP: 400TRIATHLON SET: 1004 X 25 Head-up breast for half a length, then head-in breastWARMUP SET: 300Choice. Two times through:50 Kick50 Pull 50 SwimTake 10 to 15 seconds rest between 50s.MAIN SET: 1000Swim the following ladder. Strokes are choice or IM, and you can switch strokes throughout, but I recommend that you swim the 50s the same, the 100s the same, etc., so that you can compare your times going up the ladder and coming down. On the way up, swim at an EZ to moderate pace -- about 50 to 60% effort. Stay relaxed. Take 30 seconds rest between swims. On the way down, swim at a fast but controlled pace -- about 80 to 90% effort. You should be at least at your anaerobic threshold. Again, take 30 seconds rest between each swim. 50100 150200 50 EZ recovery200 150100 50 PULL SET: 300Pull 300 Freestyle with pull buoy. Try to take just 4 breaths PER LENGTH --staying relaxed helps. SPRINT SET: 1506 X 25Odds: All-out, your choice of strokeEvens: EZ recovery, your choiceWARMDOWN: 100100 EZSwimmers going to the meet do at least 2 starts.Total Yardage: Approx. 2600