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WorkoutMiddle Distance Endurance
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:5400
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 4 rounds of the following:
Kick 100 reverse IM
Pull 100 reverse IM
Swim 100 reverse IM
30 sec rest between
each series
Main Set 20 x 200 free
@ 2:30
Warm-Down 50 free shoulder stretch
100 IM
50 back

no interval















Total = 5400 SC Yards
10000000077

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