Here is a great sprint workout

Sprint 3,350 Yards - Designed by Jamie Magin -4/26/07 Santa Monica. I got this workout from the SCAQ website: [Link]

Warm Up (900 yards total yards)

• 300 free

This part of the warm-up is repeated four-times through:

• 50 kick @ 1:00
• 50 stroke @ :50
• 50 free @ :40

Transition (450 yards):

This part of the transition is repeated six-times through:

• 25 dolphin on back @ :35 seconds / 50 free @ :35 seconds

Main Set (2000 yards):

This part of the transition is repeated five-times through:

• 3 x 50 free @ :40/:45/:50
• 2 x 75 free @ :55/1:00
• 1 x 100 free @ 1:05