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WorkoutExplosion
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5000
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 (Early season abs)
3 x (1:00 of the following: 18

Warm-up (Freestyle drill)
100 shoulder stretch
50 8/8 arm recovery
50 6/6 hand entry
50 4/4 body roll
50 right arm
50 left arm
50 wrist flick finish
100 normal

Kick Set 50 free @ 1:15
100 stroke @ 2:30
100 IM @ 2:30
50 stroke @ 1:15
25 free @ :35
25 stroke @ :35

Pull Set 5 rounds of the following:
1 x 150 @ 3:00
1 x 100 breast @ 2:00
1 x 50 free @ 1:00

Main Set "24 x 12 1/2 max; 12 1/2 easy @ :30
Each 4th 25, MAX!!!
"

Warm-Down 100










Total = 5000 SC Yards
10000000075

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