--- Find A Workout ---
Workout | Individual Medley |
Ability Level: | USS Sr./Jr. National Level |
Type: | Individual Medley |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 5150 |
Author | Brent Rutemiller |
Submitted By: | Timothy Ip |
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
|
|
Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
|
|
|