Professional Swim Workouts by Professional Swim Coaches
Day 5 — Week of November 19, 2012

Day 5 — Week of November 19, 2012

Generally on Fridays I ask the athletes to do a major Kick Set. Our set for today, for most people is 12×100 on (2:00), kicking 3 100s of each stroke FAST.


The (2:00) interval for us is pretty long, so the athletes on this particular day are getting more rest per repeat than they generally get during kicking sets. The 25s at the end are designed to allow the athletes to access a little bit of speed — which at the end of the week is very important.

The total volume of the workout is the lowest of the week. I want them to get a good kick set in, do some fast stuff, and gear up for the next morning!

1200 {100 Choice Swim + 100 IM Drill}

12×75 (115) – odds Fly-Back-Breast Drill + evens Back-Breast-Free Swim

12×100 Kick (2) – 3 of each, Best Average

1×400 {50 Free + 50 Stroke Drill – 1 of each}

4×25 (30) – 1 Free + 3 Stroke*
4×25 (35) – 2 Free + 2 Stroke*
4×25 (40) – 3 Free + 1 Stroke*

200 easy


Additional Comments
If the athletes are not kicking VERY FAST and HARD, this workout is a waste of time!

Workout Series:

These free workouts were provided by T2 Aquatics head coach Paul Yetter.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of