--- Find A Workout ---
Workout | Aerobic Base |
Ability Level: | USS Sr./Jr. National Level |
Type: | Individual Medley |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 6400 |
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.
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Set Category
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Set Description
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Set Intervals
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Warm-up
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"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 "
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Pull Set
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4 rounds of the following: 150 free @ 3:00 100 breast @ 2:00 50 free @ 1:00
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Kick Set
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"6 x 150 @ 4:00 (50 fly, 50 back, 50 breast) "
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Main Set
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4 x 400 IM @ 6:00
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Warm-Down
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150 free 100 IM 50 free
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Total = 6400 SC Yards
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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.
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