Professional Swim Workouts by Professional Swim Coaches
Jan 22, 2013 – T2 Aquatics

Jan 22, 2013 – T2 Aquatics

We went back to work after a three day meet today. We don’t have a lot of time left in the season, and my Senior training group (HS aged athletes) needs to hit it pretty hard for the next two weeks.

We will do a short rest (maybe 10 days) for our Spring Championships, then get back to work again so that by the end of the summer we can view ourselves as a quality team. This 7100 was completed in 1:40.

Warmup:
1×300 Free (340)
3×100 Kick (140)
1×300 IM (415) — Drill the Fly and Breast; Swim the Back and Free
3×100 Pull (120) — Negative Split
1×300 (4) — 50 Free + 25 Stroke {1 of each Fast on the Stroke 25s}

Kick:
4×100 (135) {descend as you go}
3×100 (130)
2×100 (125)
1×100 (120)

300 {50 Free + 50 Back}

Pull:
3×100 (120) 3.5.7.4
3×100 (115) Negative Split
3×100 (110) descend 1-3

200 Reverse IM Drill

Main Series:
2×200 IM (240) *
3×200 Free (225) **
2×200 IM (235) **
3×200 Free (220) ***
2×200 IM (230) ***
3×200 Free (215) ****

200 easy

WORKOUT TOTAL: 7100

Additional Comments
The Star system (*) on the main series shows you how hard to push it, relative to the other repeats on the set. The set should progress as you go. The intervals should be short enough to suppress the speed a little bit and really challenge the athletes aerobically.

This free workout was provided by T2 Aquatics head coach Paul Yetter.


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About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

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