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Workoutsprint endurance
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:LC Meters
Duration:120 + Minutes
Distance:5,750
AuthorSwimming World
Submitted By:Roland Schoeman
Email: Gera@gem.co.za
Club:Ridge seal aquatics
Club/Author Info:Training sample workout used by Tamara Costache


Set Category Set Description Set Intervals
Warm-up 400 free
300 back
200 breast
100 fly
4 * 50: 25fly, 25 free breathe every 5 to 7
4 * 25: free no breathing for 25



Other 4 * (5 * 100 free) in two stages

stage 1 & 3 with paddles at 1,20

stage 2 & 4 without paddles at 1,30

2 * (10 * 50 fly) in two stages

stage 1 with fins at 0:50

stage 2 without fins at 1:00


Kick Set 200 easy after previous set

8 * 50 at 1:00 without fins



Pull Set 8 * 50 free at 0:50



Main Set Intense swim at 90 % with a dive

4 * 50 at 1:30 (3 free in 26,0 to 27,5 ; 1 fly in 27,5 to 30,0)

6 * 25 (4 free at 11,8 to 11,9 ; 2 fly at 12,7 to 12,8)



Warm-Down 500 free relaxed




















Total = 5,750 LC Meters
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