--- Find A Workout ---
| Workout | Explosion |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5000 |
| 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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Other
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(Early season abs)
3 x (1:00 of the following: 18
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Warm-up
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(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
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Kick Set
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50 free @ 1:15
100 stroke @ 2:30
100 IM @ 2:30
50 stroke @ 1:15
25 free @ :35
25 stroke @ :35
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Pull Set
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5 rounds of the following:
1 x 150 @ 3:00
1 x 100 breast @ 2:00
1 x 50 free @ 1:00
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Main Set
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"24 x 12 1/2 max; 12 1/2 easy @ :30
Each 4th 25, MAX!!!
"
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Warm-Down
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100
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Total = 5000 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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