Professional Swim Workouts by Professional Swim Coaches
Apr 30, 2016 – T2 Aquatics – National Group

Apr 30, 2016 – T2 Aquatics – National Group

We did our classic 8×400 last weekend with our National group. This is a great way to get some strong 400s out of the athletes. Ideally, the 400 Free IM is done in 5:05-5:35 (for my training group at T2).

The 6:00 interval forces the athletes to value the Free IM while setting up the 400 Freestyles. The Freestyle is descended 1-4.

Apr 30, 2016 - T2 Aquatics

Workout AM

4×100 Free — (130) (140) – 50R 50L
8×50 Kick — (105) (110) – 2 of each
4×100 Free IM — (140) (150) – switch in middle
> Rest 30
8×50 Pull — (55) (1) – descend evens 1-4
4×100 Pull — (130) (140) – 5th @ +10-14 PR
4×50 Pull — (50) (55) – descend evens 1-2

4x:
1×25 Free Drill (25)
1×25 Fly Drill* (35)
1×50 Fly (1)**
1×25 Fly Drill (25)
1×25 Free Drill* (35)
1×50 Free (1)**

8×400
odds: Free IM (6)
evens: Free (6)* descend 1-41×100 easy4x50 FINS (55) #4 Fast
4×50 FINS (1) #4 Fast
4×50 FINS (105) #4 Fast1x100 easy
OR 4x:
1×200 Free IM (330)
1×100 Free* (2) descend 1-4
1×100 Back-Breast (140)
1×50 Back or Breast or Fly* (140)
shoot for half 100LCM goal on 50s!1×100 easy16x50 FINS (105) – ev 4th* Fast6x50 (55) Free, cruise but strong
to swim down! Breathe 3rd or 5th

Workout Total: 7000

Additional Comments:
This workout was done at 6AM. Go take a look at our 8AM workout, which focused on 200M and 100M “back-end” pacing.

This 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