Professional Swim Workouts by Professional Swim Coaches
Apr 27, 2015 – T2 Aquatics – 300s to 150s Stroke Set

Apr 27, 2015 – T2 Aquatics – 300s to 150s Stroke Set

The following is a practice design I got from NBAC swimming. It’s certainly not USRPT, but it can be RPT if you’ve got some fit people.

I used to crank out this set monthly in the early 1990s, and I’ve used it at T2 Aquatics since 2010, and at NBAC from 2001-2009. I can think of at least three Olympic medalists that have successfully attacked this set!

Workout

3x:
1×300 Free IM {410, 405, 4} descend intervals by round
2×150 Pull {2, 155, 150} descend intervals by round
6×50 Free-Stroke x25 (45) — Stroke = Fly, Back, Breast x2

4x:
1×100 Breast Kick (2)
2×25 Dolphin Pull (30)

1×800 Free IM (11)
1×300 Stroke (430)* Breast or Fly
1×800 Free IM (11)
1×250 Stroke (345)* Breast or Fly
1×800 Free IM (11)
1×200 Stroke (3)* Breast or Fly
1×800 Free IM (11)
1×150 Stroke (215)* Breast or Fly

4×50 Swim Down (50) Free-Back x25

Workout Total: 7750

This free workout was 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
avatar
wpDiscuz