Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Freestyle Descending Set

T2 Aquatics – Freestyle Descending Set

The athletes I had do this workout are male High School athletes, who have been 409-418 400 Free; and 16:35-17:30 1500 Free.


We have been getting after some LCM descending sets recently — as well as some other LCM Threshold-type sets that basically have been centered around repeating on (115) and (110) for LCM 100s.

We do this sort of work 2 times per week freestlye, and 1x per week IM — and balance it with a strong Backstroke “Threshold” set each week, plus 2-3 active rest sets each week (we work all strokes on Active Rest sets).

I instructed the athletes to descend as they went through the set — so they had to use their ability as athletes to figure out how to do it. They couldn’t start too fast, but the intervals kept them moving in the sense that they were encouraged to swim only a few seconds over 110 base for the first 25 minutes in order to get their 15 seconds rest.

It was a very successful set. For the athletes who conquered the set, I think they built a lot of confidence in themselves; and for the athletes who did not conquer — it has given them something to work toward as we go through the summer.

4x: 100 Free + 50 Kick + 50 Drill + 50 Pull

20×50 — 4 Pull (45) alternate 5th / 7th breathing pattern + 4 IM Order Drill or Swim (55)

All Freestyle:
4×200 (245)
4×200 (240)
4×200 (235)

Rest 60

3×200 (240)
3×200 (235)
3×200 (230)

Rest 60

2×200 (235)
2×200 (230)
2×200 (225)

Rest 60

1×200 (230)
1×200 (225)
1×200 (220)

200 easy


Additional Comments:
This was a tough one! But a great confidence booster for our Distance/Mid-Distance athletes.

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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