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WorkoutSpeed and Endurance Workout
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:3000
AuthorPaul Bobich
Submitted By:Paul Bobich
Email: Pacific_outlook_2000@yahoo.com
Club:
Club/Author Info:I am a 16 year old high school student on a varsity swim team that ranked 11th place in Minnesota this year (2002).


Set Category Set Description Set Intervals
Warm-up 400 EASY

4x 100 DRILLS
(1&3- Breathing control/slide and glide {100})
(2&4- Kick on right side down, Kick on left side back , alternate sides every six kicks down, slide and glide back {100})

4x 50's
(slide and glide down, sprint back)

200 BREATHING CONTROl
(3,4,5,6)
Your Preference
Main Set 50x3 + 100 (1:10) + 25 SPRINT
50x3 + 100 (1:10) + 50 SPRINT
50x3 + 100 (1:10) + 75 SPRINT
50x3 + 100 (1:10) + 100 SPRINT

3x DRAG SETS
(100 yrds- sprint/slide and glide down,slide and glide/ sprint back, slide and glide down, sprint back)
45-60 seconds on the 50's

1 min 10 sec on the 100's

After 100's, take 45-60 sec rest

Take 15-20 sec rest inbetween the drag sets
Warm-Down 50 DOUBLE ARM BACK

100 BREATHING CONTROL
(3,4,5,6)

100 EASY
Your Preference



Total = 3000 SC Yards
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