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WorkoutSuperman!
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:6750
AuthorBrent 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 (Early season abs)
3 x (1:00 of the following: 18 		15 sec rest between
each exercise
Warm-up 300 free
3 x 100 free @ 1:30
200 IM
4 x 50 IM @ :50
100 easy kick
2 x 50 sprint kick @ :55
 15 sec rest between
each series
Main Set 3000 stroke by the 500
1000 alt free/stroke by the 50
1500 stroke broken by 500 (descend)
1 min rest between
each series
Warm-Down 50 free shoulder stretch
50 6/6 finger tip drag
100 stutter stretch drill
50 back
 no interval













Total = 6750 SC Yards


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