Professional Swim Workouts by Professional Swim Coaches
Oct 15, 2012 – T2 Aquatics

Oct 15, 2012 – T2 Aquatics

We are gearing up for the Florida State High School Championships coming up in early November. This workout gave our athletes an opportunity to swim with great stroke — while going pretty fast.

Our Kick 50s and Pull 100s were among the strongest we’ve had all season. Some of the Kick results — for the final 50:

  • 27.5 (18 year old male) Backstroke Kick (one pull into turn and one into finish)
  • 30.1 (14 year old male) Flutter Kick with a board
  • 30.3 (13 year old female) Dolphin Kick with a board

Some of the Pull results:
Two male athletes (one 18 year old and one 15 year old) held 53 for 3 in a row; 52 for the pair; and 51 high for the last one.

Some of the Free Swim results:
Two male athletes (same two) held 109-111 on the set of 3 125s; 108-109 for the pair; 106 / 107 for the final 125.

Lots of fast swimming from the entire group during this workout.

400 Free {50R 50L} + 300 Free IM + 300 Kick
8×25 (40) Single Arm Free – breath opposite side x 4, breath same side x4
8×25 (40) Fly Kick – Head Lead

Moderate: Fast:
1×50 Swim (1) + 4×50 Kick (1)
2×50 Swim (1) + 3×50 Kick (1)
3×50 Swim (1) + 2×50 Kick (1)
4×50 Swim (1) + 1×50 Kick (1)

2x: 50 Free 5th + 50 DBL Arm Back

Moderate: Fast:
1×100 Pull (130) + 3×100 Pull (120)
2×100 Pull (130) + 2×100 Pull (120)
3×100 Pull (130) + 1×100 Pull (120)

2x: 50 Free 5th + 50 DBL Arm Back

Moderate: Fast:
1×125 Free (150) + 3×125 Free (140)
2×125 Free (150) + 2×125 Free (140)
3×125 Free (150) + 1×125 Free (140)

200 easy

12×25 (40) — odds Double Arm Back + Evens alternate no breath free and Underwater Kick

200 easy

WORKOUT TOTAL: 6200

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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