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WorkoutIndividual Medley
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:5150
AuthorBrent Rutemiller
Submitted By:Timothy Ip
Email: infotim@pacbell.net
Club:
Club/Author Info:
Brent Rutemiller of Swimming World
Magazine was on the 1995
US Olympic Festival coaching staff.

Set Category Set Description Set Intervals
Other "First 4 weeks (6 inch leg raises, abominal
cramps, cross-knee abdominal
cramps, knee rock-backs, partner leg lifts,
partner leg drops, 1/4 situps,
"

Warm-up "900 (300 each - free, breast, back)
6 x 100 free @ 1:20
"

Pre-Set Pull 4 x 50 fly from push-off for time
Kick 4 x 50 fly from push-off for time
Pull 4 x 50 back from push-off for time
Kick 4 x 50 back from push-off for time
desc 1-3

Main Set 3 x 200 descend 1-3
3 x 150 descend 1-3
3 x 100 descend 1-3
3 x 50

Main Set 400 IM @ 6:00
200 IM @ 3:00
4 x 50 IM @ :45

Warm-Down 75 easy free
25 back
50 breast
25 easy fly
25 easy back
50 easy free










Total = 5150 SC Yards
10000000072

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