Professional Swim Workouts by Professional Swim Coaches
Apr 30, 2016 – T2 Aquatics – Recycling Speed

Apr 30, 2016 – T2 Aquatics – Recycling Speed

This Long Course set will help an athlete train for a fast second 50 in their 100. I like how the 50s “feed the 100s”. The 100s tend to be pretty good on this set because there’s a 50, done quickly, 1:40-2:00 before it.

The 50s tend to be pretty good on this set too! Descending the 100s 1-3, while descending the 50s by pairs (1-2*, 3-4**, 5-6***) worked well for us. We went with a 10 second bump up on the 100 intervals. I don’t think a 5 second bump is enough for the athletes to really feel the difference.

My rule is: for descending intervals, drop only :05 at at time for repeats 400 and under…but for ascending intervals it’s ok to ascend by :10 seconds at a time. This rule doesn’t apply to anything over a 400…we tend to keep our intervals static if the repeats are 800 or over.

Apr 30, 2016 - T2 Aquatics

We did this type of set with three types of athletes last weekend:

  • Type 1: Postgraduate 100M & down athletes
  • Type 2: National group athletes of my choosing (some are 100-200 swimmers; some are 200-1500 swimmers who will benefit from the set.
  • Type 3: Senior swimmers who have less training experience compared to others on our squad.

Workout AM

4x: 100 Free (140) + 50 Pull (1) — 50s: 4th, 6th, 6th, 4th breathing pattern
4x: 100 Free (150) + 50 Drill (1) — 50s: Drill 1 Free + 1 non Free
4x: 50 Free (110) + 50 Kick (1) — 50s: Kick choice, descend

4x:
1×25 Stroke Drill (40)
1×50 Free-Stroke Swim (1) – Build into turn – fast 25 “Stroke” back to middle
1×25 6 & 2 (40) – 6 sculls + 2 stroke cycles + repeat, all fast

4x:
15M Sprint with Chute (or 15M Sprint no Chute) + return easy + repeat every 1:30

6x: Round 1-2 Round 3-4 Round 5-6
100 Free cruise (140) (150) (2)
100 Free or Stroke* Desc 1-3 (140) (150) (2)
50 Free cruise (1) (105) (110)
50 Free* or Stroke Desc by 2s (1) (105) (110)

1×100 easy

15×50 FINS (1) “Thirds”
#1 – last 15M Fast — #2 – middle 20M Fast — #3 – first 15M Fast

3×50 easy (1)

Workout Total: 5000

Additional Comments:
We did this workout at 8AM. We conducted another workout for our National group at 6AM.

This 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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2 Comments on "Apr 30, 2016 – T2 Aquatics – Recycling Speed"

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ehab
Member

How can I do “build into turn”?

Nico Messer
Founder

Looking at the set your question is referring to, I would imagine that they swim out a 25 to the middle and then do a turn 50 building into the wall making it a close to race speed turn.

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