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WorkoutPsycological workout
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:3,000
AuthorKevin A. Lindsay
Submitted By:Kevin
Email: KL882@Hotmail.com
Club:Quick Water
Club/Author Info:This workout was written after I attended a camp at Alfred University.

Set Category Set Description Set Intervals
Warm-up 300 Free no breathing in the redzone(Flags to the wall)
200 Free no Breathing in the redzone
100 Free no breathing in the redzone
300 on 5:00
200 on 3:30
100 on 2:00

600yds
Pre-Set 4x 25 Long axis Drills (Back and Free)
4x 25 Short axis Drills (Fly and Breast)
4x 25 Long on 25
4x 25 Short on 30


200 yds
Main Set 150 Stroke (NO FREE)
150 Free
150 Stroke (NO FREE)
125 Free
100 Free (Fast as possible)
50 Stroke (easy)
150 Stroke on 3:00
150 Free on 2:30
150 Stroke on 2:50
125 Free on 1:40
100 Free on 1:15
25 Stroke on 1:00


600yds
Main Set 8x 50 First length under
8x 50 Second length under
8x 50 First on 1:00
8x 50 Second on 1:10


800yds
Main Set 4x 100 Decend Free (every 100 gets FASTER)
4x 100 Decend on 1:30


400yds
Other Rest 5 min REST
Main Set 100 Blast Free (off blocks) 100 on 1:05


100yds
Warm-Down 25 Fly
50 Breast
75 Back
100 Free
25 Fly on 0:45
50 Breast on 1:20
75 Back on 2:00
100 Free on 2:00


250yds

Total = 3,000 SC Yards
10000000638

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