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WorkoutAerobic Base
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:6400
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
Warm-up "1200 (300 free, 3 x 200 IM, 300 best stroke)
9 x 50 free @ :40 - descend (1-3) x 3
3 x 50 @ 1:00- 25 max & 25 easy
4 x pace 50 @ 1:30
400 choice
"

Pull Set 4 rounds of the following:
150 free @ 3:00
100 breast @ 2:00
50 free @ 1:00

Kick Set "6 x 150 @ 4:00 (50 fly, 50 back, 50 breast)
"

Main Set 4 x 400 IM @ 6:00

Warm-Down 150 free
100 IM
50 free












Total = 6400 SC Yards
10000000073

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