Workouts

Week of 9/22 - 9/28
This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Warm-up
	4 rounds of the following
	Kick 100 reverse IM
	Pull 100 reverse IM
	Swim 100 reverse IM

Endurance
	20 x 200 free @ 2:30

Warm-down
	50 free shoulder stretch
	100 IM
	50 back

Total 5400 yds

Brent Rutemiller was on the 1995 US Olympic Festival coaching staff and he is also
ASCA Level 5 certified.

This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Dryland
	(Early season abs)
	3 x (1:00 of the following: 18"-12" leg raises, obliques left, obliques right, 
	knee-bent situps, tuck ups)

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

Overdistance
	3000 stroke by the 500 @ 1:00 rest
	1000 alt free/stroke by the 50 @ 2:00 rest
	1500 stroke broken by 500 (descend) @ :30 rest

Warm-down
	50 free shoulder stretch
	50 6/6 finger tip drag
	100 stutter stretch drill
	50 back

Total 4450 yds

This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Dryland
	(Early season abs)
	3 x (1:00 of the following: 18"-12" leg raises, obliques left, obliques right, 
	knee-bent situps, tuck ups)

Warm-up (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

Kick 
	50 free @ 1:15
	100 stroke @ 2:30
	100 IM @ 2:30
	50 stroke @ 1:15
	25 free @ :35
	25 stroke @ :35

Pull
	5 rounds of the following
	1 x 150 @ 3:00
	1 x 100 breast @ 2:00
	1 x 50 free @ 1:00

Explosions
	24 x 12 1/2 max; 12 1/2 easy @ :30
	Each 4th 25, MAX!!!

Warm-down
	100

Total 5000 yds

This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Warm-up
	400 reverse IM
	400 pull (alternating free/breast)
	400 back kick w/o kickboard

Endurance
	600 free @ 8:00
	500 free @ 6:40
	400 free @ 5:20
	300 free @ 4:00
	200 free @ 2:40

Warm-down
	50 free stretch
	100 reverse IM
	50 free stretch

Total 4200 yds

This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Warm-up
	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

Pull	4 rounds of the following
	150 free @ 3:00
	100 breast @ 2:00
	50 free @ 1:00

Kick
	6 x 150 @ 4:00 (50 fly, 50 back, 50 breast)

IM fillers
	4 x 400 IM @ 6:00

Warm-down
	150 free
	100 IM
	50 free

Total 6400 yds

This workout was coached by Brent Rutemiller of Swimming World Magazine. 

Dryland
	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, 
	1/2 situps w/ twist, push-ups, dips)
Warm-up
	900 (300 each - free; breast; back)
	6 x 100 free @ 1:20				

Speed technique test for time and technique	
	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

	3 x 200 descend 1-3
	3 x 150 descend 1-3
	3 x 100 descend 1-3
	3 x 50	descend 1-3

IM fillers
	400 IM @ 6:00
	200 IM @ 3:00
	4 x 50 @ :45

Warm-down
	75 easy free
	25 back
	50 breast
	25 easy fly
	25 easy back
	50 easy free

Total 5150 yds